© Shutterstock

Figs -

Figs contain a concentrated blend of potassium, magnesium, calcium, and iron, which can help with blood flow and muscle contraction. These are important factors when it comes to falling asleep, as this will increase sleep time and quality.

© Shutterstock

Almonds -

Almonds are a source of melatonin, a hormone that helps regulate your sleep-wake cycle. Eating an ounce of almonds can also provide 19% of your daily needs of magnesium. This has been shown to reduce stress and help with insomnia.

© Shutterstock

Honey -

Honey contains glucose, which can help reverse levels of orexin, a neurotransmitter in the brain that makes you more alert. This is great news if you have a sweet tooth.

© Shutterstock

Cottage cheese -

Cottage cheese is high in lean protein, which packs the amino acid tryptophan. When levels of serotonin are low in your body, it may cause insomnia, so tryptophan may help by boosting serotonin levels.

© Shutterstock

Kiwi -

Full of vitamins C and K, kiwis are one of the best snacks to eat before bedtime. One study found that adults who consumed two kiwis one hour before bed fell asleep 45% faster and slept for 13% longer than those who didn't.

© Shutterstock

Fatty fish -

Fatty fish such as salmon, tuna, trout, and mackerel have a high amount of vitamin D and omega-3 fatty acids. This powerful combination has been shown to increase the production of serotonin, which is a chemical that is responsible for stimulating the parts of the brain that control sleep and waking.

© Shutterstock

Kale -

Kale is a powerful leafy green packed with antioxidants and calcium. Calcium helps trigger the brain to use tryptophan and unleash the sleep-promoting hormone melatonin.

© Shutterstock

Watermelon -

Watermelon contains choline, a nutrient that has been shown to help with sleep disturbances, as well as lycopene, an antioxidant that can make it easier to fall asleep.

© Shutterstock

Barley grass powder -

Barley grass is a powerful sleep aid due to its calcium, potassium, and tryptophan content. The plant also contains gamma-aminobutyric acid (GABA), a chemical made inside the brain that has been shown to promote sleep and prevent insomnia.

© Shutterstock

Tofu -

Tofu is a rich source of protein, calcium, and isoflavones, a type of phytoestrogen that can increase serotonin. Research has shown that adults who ate two or more soy servings slept longer with better sleep quality.

© Shutterstock

Yogurt -

Studies show that the consumption of yogurt can initiate sleep and help cure insomnia. This is because the calcium found in dairy products helps the brain use tryptophan to make sleep-inducing melatonin.

© Shutterstock

Bananas -

Bananas are rich in tryptophan, magnesium, and potassium. These properties help regulate blood pressure, aiding a good night’s sleep.

© Shutterstock

Passionflower tea -

Evidence suggests that passionflower tea can reduce anxiety due to its antioxidant content, as well as reduce stress due to the production of GABA. This will also help with sleep quality.

© Shutterstock

Pistachios -

Packed with protein, vitamin B6, and magnesium, pistachios contain the central ingredients that can help with sleep. They also contain high concentrations of melatonin.

© Shutterstock

Cherries -

Cherries are rich in four different sleep-regulating compounds: melatonin, tryptophan, potassium, and serotonin. This makes the fruit an excellent bedtime snack.

© Shutterstock

Sweet potato -

Sweet potatoes are a great source of potassium, magnesium, and calcium. These components have been shown to help relax those who consume them, and lower blood pressure before bedtime.

© Shutterstock

Nut butter -

Nut butter, such as almond or peanut butter, is the perfect complement for any snack because it is filled with tryptophan-boosting protein. Just spread some on toast or crackers, and you're good to go!

© Shutterstock

Pineapple -

Pineapple is another fruit that can help you fall asleep, as it gives a boost of melatonin production in your body. A delicious and efficient snack!

© Shutterstock

White rice -

Although it contains fewer nutrients than brown rice, white rice is rich in carbohydrates and has a high glycemic index, which has been shown to result in longer sleep duration.

© Shutterstock

Chamomile tea -

Chamomile is a soothing herbal tea that contains apigenin, an antioxidant that grabs to specific receptors in the brain and induces sleepiness.

© Shutterstock

Dark chocolate -

A sweet little bedtime treat! A study at the University of Edinburgh found that the magnesium in dark chocolate can help a person sleep better by keeping their circadian rhythms on track.

© Shutterstock

Warm milk -

Milk is another excellent source of the amino acid tryptophan. Studies have found that a melatonin-rich milk drink at night helps improve sleep quality among adults.

© Shutterstock

Lettuce -

Lettuce contains a phytonutrient called lactucarium that has been shown to promote sleep and relaxation. So a little bedtime salad might do the trick!

© Shutterstock

Goji berry juice -

Goji berries supply a generous amount of antioxidants as well as a bit of melatonin. This means it will improve sleep quality and make it easier to wake up in the morning.

© Shutterstock

Turkey -

This holiday favorite contains the amino acid tryptophan, which has been shown to increase melatonin production. So if you have trouble falling asleep, then turkey might be the treat for you.

© Shutterstock

Pretzels -

Like white rice, pretzels have a high glycemic index, which can cause blood sugar levels to rise. The resulting insulin boost transports tryptophan into the brain and helps to increase melatonin.

© Shutterstock

Walnuts -

Walnuts are packed with vitamins and healthy omega-3 fats. Similar to almonds, they can help improve the quality of sleep, as they are a natural source of melatonin.

© Shutterstock

Oatmeal -

Oatmeal provides a natural source of melatonin, which has been proven to induce drowsiness when eaten before bed because it creates a small rise in blood sugar.

© Shutterstock

Hummus -

Chickpeas, the main ingredient in hummus, are rich in tryptophan, folate, and vitamin B6, the latter which has shown to help regulate sleep patterns and keep the internal clock in check by producing melatonin and serotonin.

© Shutterstock

Popcorn -

A midnight snack to get excited about! Popcorn is a whole grain packed with fiber and carbs, and carbohydrates make tryptophan.

Sources: (Healthline) (Medical News Today) (Casper)

See also: Look great overnight with these beauty sleep hacks 

© Shutterstock