Cherries are one of the best food sources of melatonin. In fact, a study found that drinking tart cherry juice can increase melatonin levels and improve sleep quality in adults with insomnia. Eating fresh cherries can also have a similar effect.
Walnuts are a good source of tryptophan, an amino acid that is used to make serotonin and melatonin in the body. Tryptophan can help you feel more relaxed and sleepy, making it easier to fall asleep. Eating a handful of walnuts before bed can help promote restful sleep.
Almonds are another good source of tryptophan, as well as magnesium. Magnesium is a mineral that can help relax the muscles and calm the nerves, promoting restful sleep. Eating a handful of almonds before bed can help you sleep better.
Turkey is a good source of tryptophan, which is why many people feel sleepy after eating a big Thanksgiving dinner. However, you don't have to wait until November to enjoy the sleep-promoting benefits of turkey.
Kiwi is a good source of vitamin C, which can help you sleep better by reducing inflammation in the body. Inflammation can disrupt the production of sleep hormones like melatonin, so reducing inflammation can help promote restful sleep.
Bananas are a good source of potassium and magnesium, two minerals that can help relax the muscles and promote restful sleep. Eating a banana before bed can help you sleep better.
Milk is a good source of calcium, which can help the body produce melatonin. It also contains tryptophan, which can help you feel more relaxed and sleepy. Drinking a warm glass of milk before bed can help you fall asleep faster and stay asleep longer.