1) ALMONDS-Almonds contain magnesium, a muscle-relaxing mineral that plays a key role in regulating sleep. A handful of almonds or a tablespoon of almond butter before bed may help you fall asleep — and stay asleep.
2) BANANAS-These nutritional powerhouses contain tryptophan, an amino acid that has been linked to sleep quality. They also offer abundant amounts of magnesium and potassium, “Both minerals help to relax muscles and may ease a painful charley horse
3) CEREAL AND MILK– Milk contains the sleep-promoting tryptophan, which the brain uses to make serotonin and melatonin, hormones that promote relaxation and control sleep and wake cycles. The carbohydrates in cereal make tryptophan more available to the brain, according to the National Sleep Foundation. For the best nutritional bang, choose a small bowl of whole-grain, low-sugar cereal.
4) CRACKERS AND CHEESE– The protein in cheese provides sleep-inducing tryptophan, while the carbs in crackers may help you fall asleep faster. Gram for gram, cheddar cheese contains more tryptophan than turkey.
5) DECAFF GREEN TEA- Green tea contains theanine, an amino acid that helps to reduce stress and promote relaxation. Just make sure that the green tea you enjoy at night is decaffeinated, because the caffeine in regular green tea might keep you awake.
6) Hummus – Chickpeas (garbanzo beans), the main ingredient in hummus, are not only rich in tryptophan, but also in folate and vitamin B-6. Folate helps to regulate sleep patterns, especially in older people, and vitamin B-6 helps to regulate your body clock. So spread some on a slice of bread before bedtime
7) PEANUT BUTTER–
America’s favorite nutty spread is rich in tryptophan, which the body uses to build hormones essential for sleep. Spread some peanut butter on a few whole-grain crackers, which provide carbs to help the tryptophan reach the brain more easily.
Certain fruits can significantly boost natural levels of melatonin, which tend to decline as we age. Researchers found that levels of a melatonin marker were raised by more than 266 percent after eating pineapples, 180 percent after eating bananas and 47 percent after eating oranges.
In addition to being a natural source of melatonin, walnuts help your body respond better to stress. For extra flavor, toast them briefly on top of the stove in a dry skillet until they’re golden brown.