Tryptophan, magnesium, calcium and vitamin B6 can boost sleep. They help the body produce melatonin – the chemical that helps stimulate sleepiness.
- Dairy products – milk, low-fat yoghurt, cheese
- Poultry – turkey, chicken
- Fish – Shrimp, salmon, halibut, tuna, sardines, cod, mackerel
- Nuts and seeds – Flax, sesame, pumpkin, sunflower seeds, cashews, peanuts, almonds, walnuts, brazil nuts, pecans, pistachio
- Kidney beans, Lima beans, black beans, split peas, chickpeas, soy beans
- Fruit – Apples, bananas, peaches, avocado, tart cherries, tomatoes
- Vegetables – Spinach, broccoli, turnip greens, asparagus, onions, seaweed, pomegranate, olives, cucumber
- Wheat, rice, barley, corn, oats
- Dark leafy greens – baby spinach, kale, collard greens
- Low-fat milk, Cheeses, Yogurt
Drinks that help sleep
- Warm milk
- Almond milk
- Valerian tea
- Chamomile tea
- Tart Cherry juice
- Passion fruit tea
- Peppermint tea
Worse foods for Sleep
- High caffeine foods and drinks – coffee, energy drinks, dark chocolate
- Spicy foods
- Alcohol
- High fat foods
- High protein foods
- Watermelon and celery – diuretics
- Heavy meals before bedtime