1. Warm Milk
The old wives say that a glass of Milk can give you better sleep. It can help in the inducing sound sleep because it contains Tryptophan, Which creates the sleeping-Hormones.
Almost all the dairy products are rich in Tryptophan.
2. Whole Wheat products
Whole Wheat products contain Magnesium, Vitamin B6 and Vitamin B12 in it. All these nutrients are the sleep friendly nutrients.
All the Vegetables are rich in Tryptophan. So, they can also contribute to bring the peaceful sleep. One should incorporate them in the Day’s and Night’s Meal. A German study shows that Vegetables like Lettuce, Spinach, Broccoli and Kale contains Vitamins fights against Stress and induces peaceful sleep.
4. Carbohydrate Foods
The Carbohydrate foods can breakdown early during the process of Digestion and they have higher ranking of Glycemic. These foods can make you fall asleep earlier by speeding up the release of Tryptophan, The chemicals which promote Sleep.
Bananas are rich in Potassium and Magnesium. It helps to relax the muscles and gives a peaceful night sleep.
Bananas also help to lower the Blood Pressure while sleeping.
6. Popcorn with Cheese
Popcorn with Cheese is a good combination of Carbohydrates and Dairy. Dairy contains Tryptophan in it, which helps in releasing sleep Hormones and the Carbohydrates in the Popcorn helps to absorb the Tryptophan from Brain.
One can go for home made Popcorns at night time.
7. Top your Salads with the Chia Seeds
The Chia Seeds contain sleep inducing nutrient known as Amino Acid. It raises the level of Melatonin and Serotonin in the Blood that enhances stable sleep.
Just 2 ounces of Chia Seeds helps you to snooze for a longer time.
8. Tart Cherry Juice
Tart Cheery Juice is rich in Melatonin, a sleep Hormone that regulates the sleeping patterns.
Drink this juice, an 8 ounces in the Morning and 2 hours before going to bed at Night.
To get full benefit of this drink, try to take it at the scheduled time every day.
9. Turkey Burger with Spinach on Whole Wheat Bun
It is a best Meal for perfect sleep. The Turkey Meat contains Tryptophan in it. It not only contains the Tryptophan, it also creates the Serotonin, which helps to regulate the sleep.
The Spinach contains Iron in it, which is known for the relief of symptoms of restless leg.
10. Valerian Tea With Honey
A cup of Valerian Tea with Honey before going to bed is an old trend. This Tea contains Natural compounds that help to decrease the amount of time taken to fall asleep.The Glucose in Honey helps to relax while sleeping.