Here are some foods that help you sleep: Almonds, oats, pistachios, pumpkin seeds and wheat are all good sources of tryptophan, an amino acid that helps the body produce serotonin and melatonin.Pair foods that contain tryptophan with complex carbohydrates for even better results.
Complex carbohydrates, such as whole grains help the brain to release insulin, which clears the way for the tryptophan to be absorbed. So, although it sounds more like breakfast, maybe a small bowl of oatmeal sprinkled with almonds would make a nice snack.
Cherries and mangoes contain melatonin, which is thought to induce sleep and now researchers are saying that some red grapes may contain melatonin, too.
Researchers at the University of Wisconsin studied fruit flies and found that potassium might be one of the important elements responsible for sleep.
So, foods like bananas, which contain both tryptophan and potassium may be especially good for sleep and paired with a complex carbohydrate may be even more effective. Try some sliced bananas on whole-wheat toast.
A cup of chamomile tea will help you to relax and de-stress. Chamomile is a flower, so it’s not really tea. Real tea contains caffeine, so you want to avoid that. Just a small cup of herbal tea will do the trick.
Don’t drink too much before bed or you’ll be up during the night to go to the bathroom and that can interfere with your natural sleep cycle.
Eat a light snack or very small meal about one to four hours before bedtime. A meal with carbohydrates will help you to fall asleep more quickly, but can also cause weight gain if you do this on a regular basis.
You also don’t want to eat too close to bedtime because then your body will be busy digesting instead of settling itself into sleep.
And finally, avoid spicy or fatty foods before bedtime. Spices are stimulating and can keep you awake. They may also cause heartburn and interfere with sleep. Fatty foods take longer to digest and will keep your body stimulated when you want it to be relaxed.
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