This green fruit may be the ultimate pre-bed snack. Kiwis are full of vitamins C and E, serotonin and antioxidants—all of which may help you snooze. One study found that four weeks of eating kiwi two times per day improved the sleep onset, duration, and efficiency of adults with sleep disturbances.
3. Peanut butter
Jelly’s partner in crime happens to be jam-packed with tryptophan. Keep your dollop under a tablespoon so you’re not feeling too stuffed before heading to bed.
4. (Almond) Milk
It’s true, that warm glass of milk your mum gave you when you were a kid does help when you have trouble sleeping. Not only is dairy an excellent source of calcium and tryptophan, but it also contains magnesium and B vitamins which help to promote the activity and availability of tryptophan.
Calcium is another mineral that helps the brain make melatonin. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep. Cow’s milk contains 300 mg calcium per cup.
Continue reading on the next page: