Soy foods, such as tofu and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle. Adults who ate 2 or more soy servings a day slept longer and reported the best-quality sleep it’s mean you’ll sleep like a baby, according to a 2015 Nutrition Journal Study.
Kiwi, full of vitamins C and E, serotonin and folate, is another good pre-bed snack. When volunteers are 2 kiwis an hour before hitting the hay, they slept almost a full extra hour, found research from Taipei Medical University in Taiwan.
Also, you will try cherries, one of the only natural sources of melatonin, a hormone that promotes sleepiness, and bananas, which contain the amino acid tryptophan, which ultimately turns into serotonin. If you’re a veggie-lover, a good bet is spinach, which is high in magnesium, a mineral that naturally relaxes nerves and muscles. Don’t forget fiber-rich foods, also associated with more restorative slow-wave sleep-people who ate plenty of fiber slept better than those with low fiber diets-per a study published in the Journal of Clinical Sleep Medicine.