Almonds are full of super healthy nutrients. Not only are they a rich source of healthy fats and proteins, they also help the body produce melatonin, a hormone that tells the body it’s time to go to sleep.Grab a small handful or a quarter cup and eat them while watching your favorite late-night talk show.
2. Golden Milk
Never heard of it? Well, you may want to pay attention, because Golden Milk has some golden benefits. It’s not something you buy, but instead, something you can easily make just before bed.
Heat 2 cups light unsweetened coconut milk (or almond or soy milk) with 1 tablespoon peeled, grated fresh ginger and 1 tablespoon peeled, grated fresh turmeric.
Since it contains turmeric, it has anti-inflammatory effects. Plus, the ginger will help soothe your stomach and aid digestion. Together, it helps supports immune system health, and when served warm, it’s also extremely calming and delicious. So, drink up!
Rice. It seems so simple, right? It’s true that it can help you sleep because it aids the production of melatonin as well as tryptophan, an amino acid that can lull you to sleep. Furthermore, a recent study found that eating rice decreased the risk of poor sleep by 46%.
However, if you have this as a bedtime snack, reach for brown rice instead of white rice, since it’s a complex carbohydrate and won’t cause your blood sugar to spike.
4. Tart Cherry Juice
Studies have shown that tart cherry juice can help you get a restful night’s sleep by dramatically impacting your melatonin production and signaling to your body that it’s time to go to bed.
Don’t feel like you’re limited to just the juice though. A cup of tart cherries will also do the trick and make you feel fuller.
5. Chamomile Tea
If you’re feeling like you want something to warm you up, try a cup of chamomile tea. This mild herbal tea is a top pick for insomniacs everywhere.
Chamomile has been known to induce sleepiness, relaxation, and the warm, hot taste of tea is undeniably calming. Tea before bed also helps to raise your body temperature to help you fall into a better sleep state.
6. Whole Wheat Bread With Walnut Butter
Walnuts, like almonds, can help your body produce melatonin while also filling you up with healthy omegas your body craves. Studies have found that walnuts can also ward off dementia as they are a great nutritional boost for the brain.
In addition to the walnuts, whole wheat bread contains tryptophan and is a slow-digesting healthy carb, which will ensure that you don’t have high blood sugar spikes.