Research indicates that consuming milk around 30 minutes before bedtime can enhance sleep quality. This is attributed to tryptophan, an amino acid, and melatonin naturally present in milk, both aiding in sleep onset.
Kiwi Fruits
Eating two kiwifruits an hour before bedtime for four weeks has been linked to improved sleep duration and efficiency, and reduced wake after sleep onset and sleep onset latency.
Cherries
Various cherry cultivars, including both juice and whole fruit, have shown positive effects on sleep. Drinking a glass of tart cherry juice in the morning and evening for two weeks reduced insomnia severity,
Oats
Oats, pistachios, wheat, and barley are known to contain significant amounts of melatonin. Melatonin is a hormone that helps initiate sleep in humans, so consuming foods rich in melatonin may aid in sleep.
Nuts
Nuts such as almonds, walnuts, pistachios, and cashews are often praised for their sleep-inducing properties. Rich in melatonin, omega-3 fatty acids, magnesium, and zinc, nuts can contribute to better sleep quality.
Rice
While research on carbs and sleep varies, some evidence suggests that eating rice could improve sleep. A study in Japan found that people who ate rice regularly slept better than those who ate more bread or noodles.