Bananas - Bananas are rich in tryptophan, magnesium, and potassium. These properties help regulate blood pressure, aiding a good night’s sleep.
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Pistachios - Packed with protein, vitamin B6, and magnesium, pistachios contain the central ingredients that can help with sleep. They also contain high concentrations of melatonin.
Cherries - Cherries are rich in four different sleep-regulating compounds: melatonin, tryptophan, potassium, and serotonin. This makes the fruit an excellent bedtime snack.
Pineapple - Pineapple is another fruit that can help you fall asleep, as it gives a boost of melatonin production in your body. A delicious and efficient snack!
Chamomile tea - Chamomile is a soothing herbal tea that contains apigenin, an antioxidant that grabs to specific receptors in the brain and induces sleepiness.
Warm milk - Milk is another excellent source of the amino acid tryptophan. Studies have found that a melatonin-rich milk drink at night helps improve sleep quality among adults.
Lettuce - Lettuce contains a phytonutrient called lactucarium that has been shown to promote sleep and relaxation. So a little bedtime salad might do the trick!
Oatmeal - Oatmeal provides a natural source of melatonin, which has been proven to induce drowsiness when eaten before bed because it creates a small rise in blood sugar.
Goji berry juice - Goji berries supply a generous amount of antioxidants as well as a bit of melatonin. This means it will improve sleep quality and make it easier to wake up in the morning.
Walnuts - Walnuts are packed with vitamins and healthy omega-3 fats. Similar to almonds, they can help improve the quality of sleep, as they are a natural source of melatonin.