Cherries are high in tryptophan and melatonin which help you to sleep better. Drinking two cups (480 ml) of cherry juice each day increases total sleep time by 84 minutes.
Cherry Juice
Chamomile is a daisy-like flower that relieves anxiety and insomnia, resulting in better sleep.
Chamomile Tea
Ashwagandha is known to alleviate insomnia. It helps the body wind down and prepare for rest, as well as improves overall sleep quality.
Ashwagandha Tea
Valerian is a safe method of treating insomnia that does not disrupt the circadian cycle. It also enhances sleep quality in menopausal women.
Valerian
Milk, turmeric, and ginger all contain compounds that may help sleep quality in a variety of ways. Golden milk is a soothing beverage that combines all three.
Golden Milk
The antiviral, antimicrobial, and anti-allergenic properties of peppermint tea help to sleep better by alleviating stomach distress.
Peppermint Tea
Warm milk promotes a good night’s sleep, as milk contains tryptophan, which helps in the production of melatonin and the induction of sleep.
Warm Milk
Almonds are high in sleep-promoting hormones and minerals.
Almond Milk
Bananas include potassium and magnesium, which relax your muscles and help you unwind at the end of a long day. Combining bananas and almond milk in a smoothie for a powerful tryptophan and melatonin punch.