Many foods contain naturally occurring substances that bring on sleep; here are some of the best choices to help you settle down for a quality rest.
Walnuts:
Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles.
Almonds:
Almonds are rich in magnesium, a mineral needed for quality sleep
Cheese and crackers:
Old wives’ tales suggest that warm milk can make you sleepy, but the truth is any dairy product can help. Calcium helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin.
Rice:
White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep, according to an Australian study. In particular, jasmine rice in particular brings on shut-eye faster; research published in the American Journal of Clinical Nutrition found that people who ate a meal that included jasmine rice fell asleep faster than when they ate other rice types.
Chamomile tea:
Steeping a cup of stress-busting chamomile tea will help you sleep. According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts as a mild sedative.
Honey:
The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily, according to nutritionist Lindsey Duncan on DrOz.com. A spoonful before bed or mixed with chamomile tea could give you a more restful sleep.
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