Walnuts are a great source to set your sleep-wake cycles in a natural way .The tryptophan present in walnuts is an essential amino acid that helps to enhance the production of serotonin and melatonin ,which according to a research conducted by University of Texas helps you to fall asleep faster.
Having a hard time in falling asleep at night? The reason might be low magnesium levels in your blood according to a research published in Journal of Orthomolecular Medicine . Almonds are naturally rich in magnesium and hence guaranteed to give you a good night’s sleep.
#3 Cheese and Crackers
Dairy products are an amazing source of calcium which helps the synthesis of melatonin,a sleep triggering hormone using brain’s store of tryptophan. Also , the calcium helps regulate muscle movements and strengthen your bones.
Always staying up late because you can’t fall asleep ? Try out this simple and completely natural home remedy and you never have to go for any sedatives. Just simmer few lettuce leaves in a cup of water for 15 minutes, remove from heat and add two sprigs of mints and take a sip before bedtime. It has been proved that lettuce contains lactucarium which has natural sedating properties and has the same effect on brain as opium.
Pretzels help you fall asleep quicker by increasing the blood sugar and insulin levels which in turn helps tryptophan to enter the brain and ultimately helping you to fall asleep quicker.
Tuna ,Halibut and Salmon are rich in Vitamin B6 which are essential for making sleep hormones like serotonin and melatonin.
Rice is another simple yet effective thing which helps you fall asleep in blink of an eye especially Jasmine rice as it has a high glycemic index. People who added jasmine rice in their dinner as compared to other types of rice ,fell asleep faster according to a research published in American Journal of Clinical Nutrition.
#8 Cherry juice
According to the researchers in Universities of Pennsylvania and Rochester ,a glass of cherry juice can help you fall asleep a lot quicker as they boost the levels of melatonin naturally.
Who says that cereals are just for breakfast? According to National Sleep Foundation a bowl of cereal before bed also helps you to fall asleep a lot faster.
#10 Chamomile Tea
Drinking Chamomile tea before bed increases glycine level in bloods which is a chemical that relaxes muscles and nerves and also acts as a sedative,hence a key to a relaxing night time sleep.
#11 Passion fruit Tea
Having a cup of passion fruit tea one hour before can lead to a calm and sound sleep according to an Australian study.
Honey is also a great bed time snack for a sound sleep as it has high glycemic index and acts by increasing insulin levels and hence enhancing the action of tryptophan on brain.
These green leafy vegetables are a great source of calcium which increases the production of melatonin by enhancing the action of tryptophan .
#14 Lobsters and Shrimps
Lobsters and shrimps are a rich source of tryptophan which is can help you sleep soundly all night long.
Looking for a calming afternoon nap after a tiring day at work? Add a light lunch of hummus to your schedule for a sound and restful nap.