- 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.
