Fish
Most fish and especially salmon, halibut, and tuna boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences.
Yogurt
Dairy products like yogurt and milk boast healthy doses of calcium and there’s research that suggests being calcium-deficient may make it difficult to fall asleep.
Bananas
Bananas, well-known for being rich in potassium, are also a good source of Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness.
Cereal
A bowl of your favorite low sugar breakfast cereal will also help you sleep. The complex carbohydrates found in whole grain cereal, along with the milk, will give you the protein you need and increase tryptophan in your bloodstream, which will have you nodding off in no time at all.
Honey
Nutritionists say that honey can help to induce sleep as well. A spoonful of honey before bedtime, or perhaps with your chamomile tea, will raise your insulin levels slightly and help the tryptophan enter the brain.
Almonds
Magnesium is also needed for a peaceful night’s sleep, and almonds are a great source of magnesium. They make a really tasty and healthy snack, and researchers have linked a lack of magnesium in the body to insomnia.
Lettuce
Lettuce contains a natural sedative called lactucarium, which will help you to get to sleep. You could have your hardboiled egg with some salad and then you would get the benefit of both the complex carbohydrates of the egg and the natural relaxing properties of the lettuce.
Dark chocolate
Don’t worry; you can eat chocolate day and night. Dark chocolates contain serotonin, which relaxes your body and mind.
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