Hummus
Hummus
This creamy spread contains a heaping dose of tryptophan, allowing you a better rest. Just a couple of tablespoons will be enough to give you a full night of sleep, so break out some pita bread and indulge a couple hours before bed.
Salmon
Salmon
Everyone knows salmon is delicious and nutritious, but did you know it could also help you sleep better?  It is packed with vitamin B6, which is needed to make melatonin, the sleep-inducing hormone.
Walnuts
Walnuts
Walnuts also contain a lot of tryptophan, like hummus. But they also have their own source of melatonin, the sleep hormone.  If you want a good night's sleep, much on these before you hit the hay.
Lettuce
Lettuce
A salad with dinner could speed up your bedtime process.  Lettuce has sedative properties that affect your brain in a similar way to opium.
Shrimp and Lobster
Shrimp and Lobster
These are also great sources of tryptophan. A crustacean filled dinner will bring on easy sleep.
Bananas
Bananas
Channel your inner primate and enjoy a banana before bed. Loaded with potassium and magnesium, bananas ease muscle and nerve tension, allowing you to rest peacefully. Vitamin B6 also increases relaxation by converting tryptophan into serotonin.
Cherries
Cherries
Cherries are a natural source of melatonin, a hormone known to improve the quality of sleep. Eaten regularly, cherries can even help restore your natural sleep cycle and regulate your body’s circadian rhythms. This fruit makes for a tasty way to fall asleep.
Honey
Honey
Skip the sleeping pills and opt for a natural sleep aid: honey. One tablespoon is more than enough to help you fall asleep at night. Since honey contains glucose, this signals your brain to stop orexin production, the chemical that keeps you awake.
Dark Chocolate
Dark Chocolate
Chocolate lovers rejoice in the health benefits of dark chocolate, and they’ll be delighted to find that it promotes good sleep, too. The serotonin in dark chocolate sends your body into relaxation mode and also serves as a treat for your taste buds.
White Bread
White Bread
A classic slice of white bread may be delicious, but it’s also draining your energy. Once you’ve consumed refined grains, glucose is quickly released into the bloodstream, leaving you feeling spent. For an energy boost, try consuming whole grains with more fiber.
Turkey
Turkey
Find yourself napping after every Thanksgiving feast? It could be the amount of food consumed at dinner; but your tryptophan-laden turkey could also be the culprit. This chemical is sure to make you a little groggy after the meal.
Oatmeal
Oatmeal
It’s funny that oatmeal is enjoyed at breakfast when many of its qualities actually promote sleep. The grains in oatmeal cause your body’s insulin levels to rise, which in turn increase your body’s blood sugar. In addition, the oats contain melatonin, creating the perfect recipe for a snooze.
Red Meat
Red Meat
Though many of our culinary delicacies contain red meat, its difficult-to-digest properties can make you feel tired. In order for the body to properly break down the meat, blood flow to the stomach increases, leaving you with less energy. Choosing foods that are easier for your body to process will improve your endurance throughout the day.
Sweets
Sweets
While a sugary treat may be tempting for a late-night snack, you may not be getting your best rest. Orexin, a chemical in your brain that helps you feel alert and awake, is known to decrease after sugar consumption. Along with the other detrimental health effects of sugar, it’s best to find another sleep aid.

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