2.Walnuts are a good source of tryptophan, a sleep enhancing amino acid that helps make serotonin
melatonin, hormone that sets your sleep-wake cycles.
contain their own source of melatonin, which may help you fall asleep faster.
3-lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium. You can also try this brew from the book Stealth Health: Simmer three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed.
4.Tuna Fish such as tuna, halibut, and salmon are high in vitamin B6, which your body needs to make melatonin and serotonin. Other foods high in B6 include raw garlic and pistachio nuts.
5-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.
6. A glass of cherry juice could make you fall asleep faster,
Cherries, particularly tart cherries, naturally boost levels of melatonin.
7.Cereal A bowl of your favorite flakes before bed could help you get better sleep, according to the National Sleep Foundation. The snack combines two components for getting some Zzzs: carbohydrates (from the cereal) and calcium (from the milk).
8.Chamomile Tea Steeping a cup of 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 like a mild sedative.
9.Passionfruit Tea An Australian study found that drinking a cup of passionfruit tea one hour before bed helped people sleep more soundly. Researchers believe that Harman alkaloids—chemicals found in high levels in the flower—act on your nervous system to make you tired.
10. Green leafy vegetables contain calcium .
calcum helps the brain use tryptophan to make melatonin. Kale and Spinach are good source about calcium.
11. Hummus Chickpeas are also a good source of tryptophan, so a light lunch of hummus and whole-grain crackers (to help the tryptophan reach the brain), could be a good way to head into an afternoon nap.
12. Pineapples with 266 presence and bananas with 180%. Oranges with 47% of melatonin can help you for better sleep.