Traveling is becoming more and more popular with time as it becomes cheaper and cheaper. As we travel, with varying conditions, it gets hard for our bodies to adjust due to all the different time zones. The factor that gets affected the most is our sleeping schedule.

If you don’t sleep well, it will get hard for you to enjoy your travels.

To get better sleep, you can exercise, take supplements, and most importantly bring a positive change in your nightly diet. There are foods that will definitely help you sleep better and in this article, we will help you learn more about that.

With the help from we try to bring you the best advice for your home and health. So just keep on reading.

What Helps with Better Sleep During Travel?

There are certain digestive enzymes that help you digest and ingest your food better so you can sleep more peacefully. These enzymes help our brain release more serotonin. Serotonin makes us feel better and helps us get good sleep at the end of a long and tiring day.


The amino acid L-Tryptophan has been proven in many studies to have promoted better sleep in adults. If taken in the right amount right before bedtime L-tryptophan can produce serotonin and promote longer and better sleep.


Melatonin is a natural hormone that is released through the pineal gland. It gets released near night time that encourages your body to fall asleep. People who have lower levels of melatonin can often have trouble sleeping or waking up.

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10 Foods to Help you Sleep Better When Traveling

Eating foods that are rich in amino acids, especially L-tryptophan, and food items that increase the release of melatonin can improve your sleep cycle vastly

Warm Milk

You might have heard this pretty often that a glass of warm milk right before bed helps you get better sleep. It is thanks to a healthy dose of tryptophan present in milk and the warmth that makes it easy for your body to wind down and go to sleep. Especially if you pair it with other tryptophan-rich foods for dinner, it might work wonders for you.

Almonds and Other Nuts

Different kinds of nuts have different levels of magnesium and calcium in them. One good serving of almond has almost 75 milligrams of each of the minerals that are responsible for muscle relaxation and comfort.

Almond can help promote healthy and longer sleep if it is taken right before bedtime or in a healthy amount at dinner. Make a habit of consuming different kinds of nuts in your diet to establish a habit of a good sleeping cycl


Having poultry in your diet is a good way of ensuring a daily intake of tryptophan. Turkey contains almost 400 mg of tryptophan per pound and chicken contains almost 250 mg of tryptophan per pound. Even if you like a light dinner, keeping lean meat in your nightly diet can help you get your needed dose of tryptophan and ensure better and longer sleep.


Fishes are enriched in amino acids. Amino acids travel through the blood and rich the brain. They help the brain release more serotonin. Serotonin helps you relax and fall asleep with minimal effort. Serotonin also makes sure you have undisturbed long cycles of sleep. It makes your rest more pleasurable and satisfying.


Berries are rich in anti-oxidants. Anti-oxidants help your body relieve stress and wind down. Having anti-oxidant rich berries before going to bed can ensure good sleep in adults.


As unlikely as it may seem, cheese is a good sleep inducer. The protein element of cheese can give you a good kick of tryptophan and help your body let go of the day’s stress and get ready for sleep.

Turkey might seem very high in tryptophan but comparatively cheddar cheese has a lot more tryptophan in it and can help you relax. That is also presumably a reason why a lot of people turn to cheese as their comfort food when they’re stressed.


Oats are a proven source of melatonin. Also, oats are very similar to rice. They are carb-heavy and fiber-rich. Hence a healthy portion of oats before bed is likely to make you drowsy and sleepy. The tryptophan in oats also ensures that your sleep will be better and longer.


Chocolates can be tricky. Dark chocolate has been proven to help release serotonin. Which naturally means dark chocolate will make you sleepy and drowsy. As it is a serotonin rich food, it also reduces stress and helps your body relax.

But there’s also a naturally occurring caffeine content in chocolates. So, even though a little chocolate can do wonders, if you get carried away and eat a lot, you might have opposite results. Just be careful with your intake of dark chocolate and you’ll have amazing sleep even while traveling.

Canned Tuna

As we have mentioned before, fish are rich in amino acids and help you sleep better. This happens even more so with canned tuna. Canned Tuna has a high level of Vitamin B6 that helps your brain release more melatonin. As a result, you sleep better. Canned tuna also makes a great travel-friendly night time snack.


Certain fruits have high levels of melatonin and tryptophan. Bananas, Pineapples, kiwi, cherries, berries, etc are some great fruits that encourage healthy sleep in adults as well as teens. These fruits help you release stress and relax more easily.

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Above we have mentioned some healthy food substitutes that you can include in your diet to build good sleeping habits while you travel. We have also made sure to keep something from each food group so you can pick and choose according to your health needs and concerns.

Other than these sleep-inducing foods, you can build productive habits such as avoiding caffeine after the evening, retiring from the screen early on, and reading a book before going to bed. With good practice and time, you will definitely enjoy sound sleep and enjoy traveling at the same time’.

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