5 Best Foods to Help You Sleep

Are you suffering from broken sleep every night? Finding it hard to drift off into a deep sleep? Have you ever thought about how the food you eat before bed could impact how well you sleep?

If you’re struggling to get the recommended 7 to 9 hours of sleep a night, eating a high fibre diet could help. Various research studies, including The Truth About Sleep by Dr. Michael Moseley, have found that eating more high fibre food can help to improve your sleep, by helping you fall asleep quicker and less likely to wake in the night.

This is because high fibre foods help feed the microbiome which produces sleep hormones, such as serotonin, as well as helping to reduce stress and anxiety which can be some of the things keeping us up at night.

TROO TOP TIP: It’s best to not eat too late at night as it can wake you up and increase your body temperature, which can interfere with your sleep. We recommend enjoying these snacks a couple hours before you are planning on dozing off.

Troo Spoonful of Fibre

One of the easiest ways to get more fibre into your day is with our TROO Spoonful of Fibre syrups. Available in Pure and Chocolate, each syrup has over 60% fibre and is naturally low in saturated fat and sugars.

Whether you want to add a Spoonful to a hot drink before bed, incorporate it into an evening snack or just have a quick spoonful on it’s own, there are plenty of ways to use it. 

TROOLY FUN FACT: How does hot chocolate help you sleep? Dark Chocolate which contains at least 70% cocoa is a source of serotonin which relaxes your body and mind, perfect to enjoy before bed.

Nuts & Seeds

For a lighter snack, grab a handful of nuts or seeds to nibble on before bed. Several types of nuts are a great source of fibre and the hormone Melatonin, which regulates your internal clock and signals your body to prepare for sleep.

AlmondsWalnuts and Pumpkin Seeds can be enjoyed as a snack on their own, sprinkled onto your breakfast bowl or lunch. Try swapping your usual dinner condiments for bowls of nuts and seeds, added to your food to encourage that fibre boost before bed.

TROO TOP TIP: Always make sure you pick up unsalted nuts and seeds. Too much salt dehydrates the body and increases water retention, causing tiredness and fatigue.

A Bowl of Troo Gut Healthy Goodness

Oats are one on the best foods to help you sleep, hence we have our delicious Troo Sleepytime Porridge.  Oats are a source of the essential amino acid Trytrophan which converts into seratonin, the ‘feel good’ chemical.  Dairy milk and oat milk also contain Trytrophan, so are the best additions to make your porridge rich, creamy and super dreamy!! 

Each bowl of Troo Granola+ or Porridge+ contains AT LEAST  25% of your daily fibre requirement, making it a super easy (and tasty) way to increase your fibre intake.  Fibre helps you feel fuller for longer and stops you waking up with a grumbling tummy,  This is especially true for little ones; when a bowl of fibre packed cereal (especially Troo Sleepytime Porridge) is the perfect snack.

You can also add some sleep-enhancing fruit to your evening bowl to really set the sleepy mood. Figskiwicherries and bananas have all been claimed to help you fall asleep faster due to the various micronutrients they contain.

Make sure that when you are increasing your fibre intake; do it gradually and increase your water consumption (try to drink less water a few hours before bed to stop yourself getting up in the night).


If a relaxing bedtime cuppa is more your thing – then a calming cup of Troo Sleepytime Thera-Tea could be just the answer.  We’ve had some fantastic feedback about our Thera-tea – it really is making a difference for some customers.

All of our teas have been developed by Master Tea blenders, using whole ingredients – petals, leaves, herbs, seeds and spices all encased in gorgeous eco-friendly pyramids; almost too lovely to throw away!  Not to worry, they are completely compostable so you can pop them in the food waste bin.

The secret to a long sleep is in inhaling the tea as well as taking little sips.  This allows the fragrance of the herbs and flowers to have an aromatherapy effect. To power them up even further pop a spoonful of our Troo Fibre Syrup in your cup for prebiotic heaven!

 Don’t have it too early though – you might end up asleep on the sofa, cup in hand!

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