Almonds are rich in magnesium, a mineral needed for quality sleep, according to a study published in the Journal of Orthomolecular Medicine.
Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make melatonin and serotonin, the hormone that sets your sleep-wake cycles.
Foods like pretzels have a high glycemic index. After eating them you'll have a natural spike in your blood sugar and insulin levels which helps tryptophan enter your brain.
jasmine rice in particular helps you get more shut-eye. Research published in the American Journal of Clinical Nutrition found that people who ate a meal that included jasmine rice fell asleep quite fast.
Chickpeas are also a good source of tryptophan, so a light lunch of hummus and whole-grain crackers, could be a good way to head into the bedroom.
Remember when your mom told you that warm milk can help make you sleepy? The truth is any dairy product can help. Calcium helps the brain use the tryptophan found in dairy to create sleep-triggering melatonin.
Opt for a salad with dinner and it could speed up your journey to sleep. Lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium.
Green leafy vegetables like kale are loaded with calcium, which helps the brain use tryptophan to manufacture melatonin. Spinach and mustard greens are other good options.
Fish such as tuna, halibut, and salmon are loaded with vitamin B6, which your body needs to make melatonin and serotonin.
It’s gamey, but elk meat has nearly twice more tryptophan than turkey breast, meaning you’re much more likely to doze off after eating it.
According to researchers from the Universities of Pennsylvania and Rochester, cherries naturally boost levels of melatonin. In a study, subjects who drank cherry juice experienced some improvement in their insomnia symptoms compared to those who drank a placebo beverage.
According to researchers, drinking stress-reducing chamomile tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.
Researchers believe that Harman alkaloids – chemicals found in high levels in passionfruit – act on your nervous system to make you tired. Try a cup an hour before bedtime.
Shrimp and lobster are a great source of tryptophan, making it easier to fall asleep.