How can a food that gives you energy also help you sleep better? Almonds do contain coenzyme Q10, which helps produce energy inside our cells, but it also contains tryptophan. Try mixing them with some of the other items on this list for best results.
Packed with healthy carbohydrates, bananas can help you slow down a little bit. They, too, contain tryptophan, as well as substances that promote the production of melatonin, the hormone that induces sleep. The magnesium found in bananas also aids in muscle relaxation.
There really is some science behind the recommendation to drink a glass of warm milk before bed. Milk contains tryptophan, but another benefit comes from a surprising source: calcium, which can help lower stress levels.
It’s got all the same benefits as milk, but with protein to boot, so it’s a satisfying snack before bed. Just choose a sugar-free, low-fat variety to avoid weight gain or spikes in blood sugar.
Green tea does contain low levels of caffeine, so unless you choose decaf, you may not want to drink it right before bed – save your nightcap for chamomile. But drinking green tea throughout the day can help you feel more calm. It may also help relieve the symptoms of sleep apnea.
It’s rich in calcium and magnesium, and the perfect partner for some bananas, milk and honey, making oatmeal a great choice for nighttime breakfasts.
This sweet treat raises your blood sugar just enough to reduce the production of orexin in your brain, a neurotransmitter that helps you stay awake. Drizzle it onto your oatmeal or take it in your tea.
The carbohydrates in potatoes make them another high-glycemic food that can help you sleep more peacefully. Try a small serving of mashed potatoes with milk, topped with a dollop of plain Greek yogurt.