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, according to Reader’s Digest.
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.
Almonds
Almonds are rich in magnesium, a mineral needed for quality sleep (and also a known
headache remedy). 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.
Cheese and crackers
Old wives’ tales suggest that warm milk can make you sleepy, but the truth is any dairy product can help. Calcium (found in cheese, yogurt, milk, and these
surprising sources) helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin. Additionally, calcium helps regulate muscle movements.
