1. Sour Cherry Juice - sour cherries are rich in four different sleep regulating compounds: melatonin, tryptophan, potassium, and serotonin. It helps promote sleepiness, and can even relieve insomnia
2. Figs - are rich in potassium, magnesium, calcium, and iron. These minerals help with blood flow and muscle contraction, which are key for falling asleep.
3. Poultry - chicken or turkey has tryptophan. Tryptophan is an amino acid that helps your body make serotonin (a relaxing mood hormone) which then helps your body make melatonin (a hormone that controls sleep cycles).
4. Fish - vitamin B6 is what makes melatonin and is abundant in fish, with salmon, tuna, and halibut having the most. By eating fish for dinner, you can give that melatonin a head-start before turning out the lights.
5. Herbal Teas - have tons of sleep promoting properties. Chamomile tea is excellent for calming nerves before bedtime. Passionflower tea is known to help reduce anxiety.
6. Yogurt - calcium processes the hormones that help you sleep, tryptophan and melatonin. If you don’t like yogurt, milk or cheese and crackers are another option.
7. Kale - like yogurt, this leafy green is also rich in calcium which is important in making those sleep hormones go to work.
8. Bananas - they are high in magnesium and potassium which helps you stay asleep throughout the night. The vitamin B6 found in the fruit also converts tryptophan into serotonin which increases relaxation and is a natural sedative.
9. Nuts - this includes walnuts, flax seeds, pumpkin seeds, and sunflower seeds. These all-boost serotonin levels by having magnesium and tryptophan.
10. Eggs - eggs are popular in the morning, but they also can make you sleepy due to having tryptophan. Try having breakfast for dinner sometime.
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