10 of the Best Bedtime Snacks that Will Make You Sleep Better

Last Updated on January 7, 2021

Here’s a simple recipe you’ll love to try at home: Boil 3 large lettuce leaves for approximately 15 minutes. Put away from heat, season with two sprigs of mint, and sip on it when you’re preparing to go to bed.

Also, green leafy veggies like kale are full of calcium, which helps the brain utilize tryptophan to produce melatonin. Other great options to munch on are Spinach and mustard greens.

#5 – Tuna

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Fish has high levels of tryptophan, an amino acid that increases serotonin levels which are needed for melatonin secretion. Melatonin is a hormone that has the upper hand on your sleep and wake cycles. Moreover, most fish (tuna, salmon, halibut…) provide vitamin B6, which is also required to make melatonin.

According to a study published in the American Journal, volunteers who ate tryptophan-rich foods were less sleepy and remained alert early in the morning, most likely because of better sleep overnight.

#6 – Rice

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Having rice in your diet will dramatically decrease the time you spend before falling asleep due to its high glycemic index, an Australian study found. Especially, jasmine rice, as it helps you fall asleep faster. Moreover, other studies found that participants, who consumed jasmine rice in their meal, had some shut-eye faster than those who didn’t.

#7 – Cherry Juice

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Drinking cherry juice can help you have some shut-eye faster, some researchers from both Pennsylvania and Rochester universities believe that Cherries, particularly tart cherries, have some inherent abilities which boost melatonin levels.

In the study, volunteers who drank cherry juice experienced some improvement in their insomnia while those who drank a placebo beverage hadn’t.

#8 – Chamomile Tea & Passionfruit Tea

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Sipping on a cup of chamomile tea, which is known to relieve stress will also boost your sleep. According to some researchers, drinking the tea is connected with a raise of glycine, a chemical that eases nerves and muscles and acts as a soft tranquilizer.

Studies have shown that those alkaloids chemicals in the Chamomile flower are responsible for affecting your nervous system which makes you feel exhausted.