A banana at dinner time will not only enhance melatonin production in the body, its magnesium levels will relax your muscles and put you to sleep.
Consume potatoes baked or mashed, in a small amount, in order to rid your body of toxins that hinder the effects of tryptophan. These also contain carbohydrates and enhance your sleep.
A glass of warm milk just before you hit the sack, enables you to fall asleep because of its tryptophan and calcium levels.
Instead of heavy dinners, try a bowl of oatmeal with some honey in it, and you are bound to drift into the coziest sleep ever.
SEAFOOD AND POULTRY
Include fish or chicken, (steamed or grilled – without too many spices), and eggs in your dinner and enjoy a good night’s sleep.
Touted as one of the best foods that help you sleep, simply have a teaspoon of honey before bed, or apply some on a piece of whole wheat toast. Not only will you ease into sleep, you will have undisturbed sleep through the night.
A variety of beans in your diet including soybeans and black beans will give you the necessary magnesium to fall asleep and stay asleep.
GREEN LEAFY VEGETABLES
Foods such as spinach, kale, cabbage, broccoli, celery, etc. are all magnesium rich foods that enhance sleep, and also keep the body healthy.