Many foods contain naturally occurring substances that bring on sleep; here are some of the best choices to help you settle down for a quality rest.
Walnuts
Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the "body clock" hormone that sets your sleep-wake cycles. Additionally, University of Texas researchers found that walnuts contain their own source of melatonin, which may help you fall asleep faster, according to goodhousekeeping.com.
Almonds
Almonds are rich in magnesium, a mineral needed for quality sleep. A study published in the Journal of Orthomolecular Medicine found that when the body's magnesium levels are too low, it makes it harder to stay asleep, according to goodhousekeeping.com.
Dairy
Yogurt, milk and cheese do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: "Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work.
Bananas
Like almonds, bananas are also a great source of magnesium. They also serve up some tryptophan along with other vital nutrients, so they're the perfect guilt-free snack to have at night. Make a banana smoothie with soy milk for a sweet bedtime treat.
Tea
Although caffeine is off-limits before bedtime, there's nothing wrong with having a cup of decaffeinated tea before bed. Chamomile and green tea are the best choices for an evening drink. In fact, green tea contains theanine, which helps you fall asleep.
Miso Soup
If you plan on having a late dinner, make a bowl of miso soup. Miso is made from soy and contains many amino acids, including tryptophan. Those amino acids can also increase the production of melatonin. If you haven't been sleeping well lately, have a bowl of miso soup for dinner to help fight your insomnia.
Honey
The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily, according to nutritionist Lindsey Duncan on DrOz.com. A spoonful before bed or mixed with chamomile tea could give you a more restful sleep.
Shrimp and Lobster
Another good source of tryptophan, crustaceans like shrimp or lobster may bring on an easier sleep.
Hard-Boiled Eggs
Eggs are rich sources of protein, which fills you up and helps you stay asleep through the night. If you're not a fan of hard-boiled eggs, try making some scrambled eggs or an omelet for dinner.
Cherry Juice
A glass of cherry juice could make you fall asleep faster, according to researchers from the Universities of Pennsylvania and Rochester. Cherries, particularly tart cherries, naturally boost levels of melatonin. In the study, subjects who drank cherry juice experienced some improvement in their insomnia symptoms compared to those who drank a placebo beverage.