Kava root naturally produces brain wave changes that calm the mind and relax the muscles. Try adding kava to a warm soy or coconut milk to reduce sleep deprivation or anxiety.
Source: WebMD, "Kava kava root supplements"
Cherries are one of the few natural foods that contain melatonin, the hormone that regulates your body's internal clock. One study found that extra tart cherry juice could help jet-lagged subjects sleep better than supplements.
Source: Health, "Best and Worst Foods for Sleep"
Yes, jelly beans can help you sleep. The candies rank high on the glycemic index, which means they speed up the release of brain chemicals that promote sleep. Be careful, however, as too many will result in a sugar high.
Source: Reader's Digest "10 Foods to Make You Sleepy"
Walnuts are a hearty source of tryptophan, the sleep-enhancing amino acid that helps make serotonin and melatonin. Walnuts also contain their own source of melatonin.
Source: Reader's Digest, "16 Foods That Help You Sleep"
Almonds are another sleep-inducing nut. They are rich in tryptophan and magnesium, which help to naturally reduce muscle and nerve function in addition to steadying your heart rhythm.
Source: Reader's Digest, "16 Foods That Help You Sleep"
Eating a few slices of watermelon can extend the deep stages of sleep. The fruit can help produce serotonin, which makes it easier to sleep.
Source: Saida Online and Reader's Digest
Tuna is high in vitamin B6, which your body needs to make melatonin and serotonin. Other fish high in B6 include halibut and salmon.
Source: Eating Well, "5 foods to help you sleep better"
White rice is another high glycemic index food. Jasmine rice is especially efficient in putting you to sleep. Double whammy: eating tuna fish and white rice together.
Source: Reader's Digest "10 Foods to Make You Sleepy"
Yogurt is high in calcium, which helps produce melatonin. Try a few spoonfuls with a grain like chia seeds or granola for a night cap.
Source: Medical News Today, "Insomnia: Studies Suggest Calcium and Magnesium Effective"
Bread is high in carbs, which means that it may help you fall asleep in half the usual time. Try toast with cheese or almond butter instead of butter.
Source: Reader's Digest "10 Foods to Make You Sleepy"
Graham crackers contain both carbs and honey, which supports your liver in hormone regulation. Just make sure not to add chocolate or marshmallows and you're golden.
Cereal may not be the most nutritional breakfast, but it works well as a late-night snack. A bowl of cereal has both the carbohydrates and the calcium to help you sleep. Avoid sugary cereals and try adding banana, which has potassium and magnesium, natural muscle relaxants.
Source: Health, "Best and Worst Foods for Sleep"
