Salmon, halibut, and tuna, chickpeas, fortified cereal – The vitamin B6 in these foods aid the manufacture of melatonin.
Tart cherry juice – In one study, two cups of tart cherry juice each day improved melatonin levels and improved chronic insomnia.
Milk, yogurt, cheese, green leafy vegetables – Foods that contain calcium might make it easier to fall asleep. Dairy products are also rich in tryptophan, which boosts levels of both melatonin and serotonin in the brain.
Whole grains, almonds, – Magnesium-rich foods such as whole grains help to keep you asleep until morning.
Potatoes, sweet potatoes, bananas, lima beans, oranges, tomatoes – The potassium in these foods makes it easier to fall asleep.
Walnuts, turkey, shrimp, lobster, peanut butter, pumpkin seeds, popcorn- These foods provide tryptophan, which increases levels of melatonin in the body.
Lettuce – Lactucarium, a compound with sedative properties, is found in lettuce; in fact, some people have recommended boiling lettuce leaves in water and sipping the brew before going to bed.
Valerian, chamomile, lemon balm, or passionfruit tea – These teas are believed to inspire sleep by relaxing nerves and muscles.
Dark chocolate – Contains serotonin, which helps you to relax.
Pineapple – In one study, levels of a melatonin marker were increased more than 266% after eating pineapple.