Few things are more frustrating than desperately wanting to sleep, but tossing and turning instead.
Full of sleep-inducing substances like tryptophan, these foods can help you sleep better and longer.
Popcorn
Tryptophan, the amino acid , is also in popcorn. Because it helps create the sleep-inducing neurotransmitter serotonin in our brains, it can be helpful in falling asleep. But skip the butter and oil; air-popped is best.
Almonds
How can a food that gives you energy also help you sleep better? Almonds do contain coenzyme Q10, which helps produce energy inside our cells, but it also contains tryptophan. Try mixing them with some of the other items on this list for best results.
Jasmine rice
As with bread, jasmine rice has a high glycemic index, meaning it breaks down quickly and causes a sharp rise in blood sugar. Jasmine rice is much more starchy than other types of rice, like long-grain.
Chamomile tea
Place some pretty little chamomile flowers in your teapot and you’ll be out like a light. Studies have found that German chamomile helps relieve anxiety in low doses, and aids sleep in higher doses. Use 2-3 heaping teaspoons per cup of boiling water and let it steep for fifteen minutes.
Milk
There really is some science behind the recommendation to drink a glass of warm milk before bed. Milk contains tryptophan, but another benefit comes from a surprising source: calcium, which can help lower stress levels.
Oatmeal
It’s rich in calcium and magnesium, and the perfect partner for some bananas, milk and honey, making oatmeal a great choice for nighttime breakfasts.
Cereal
Choose a low-sugar fortified cereal as another great late-night snack that will help you drift off to sleep. The complex carbohydrates in many cereals can increase the availability of tryptophan in the bloodstream, and fortified cereals are often a great source of vitamin B6. Combine it with milk and bananas or dried cherries.