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If you suffer from chronic insomnia, you've probably tried a lot of different remedies and routines to induce sleep. Many of these involve cutting something out, e.g. caffeine. Researchers have found that a number of nutrients can help improve sleep and that eating them is better than getting them through supplements. So, perhaps it's time to add something back in and here are some suggestions - tasty additions to your diet which may help you sleep better. Aim to eat them several times a week:


Almonds are rich in magnesium, a mineral that acts as a muscle relaxant and may have positive effects on the nervous system. Many of us don't get enough from our current diets, so a handful of these tasty nuts may boost your intake.


Avocados are an excellent source of potassium as well as essential fats. Potassium works in synergy with magnesium. Eating more avocados is a delicious way to add more potassium, but, if you dislike avocados, a banana is a good alternative.

Chamomile Tea

Drinking a warm cup of chamomile tea is associated with a rise in glycine a chemical with sedative properties. It can also act as a muscle relaxant. You may wish to add a teaspoon of local honey to your tea to improve taste and sip it an hour before bedtime.


Cherries are another fruit rich in magnesium. You may wish to have a handful during the evening or as a dessert by adding them to a bowl of live natural yoghurt for additional nutrients such as calcium and protein.

Green Leafy Vegetables

Green leafy vegetables including spinach, kale, swiss chard and spring greens are rich in calcium and magnesium. Eating generous portions of any of these vegetables with your evening meal may be sleep-enhancing.


Walnuts are a good source of tryptophan, an amino acid that helps the body make melatonin which helps regulate sleep patterns. Other sources of tryptophan include turkey and all dairy foods.