These Foods Can Help You Get A Better Sleep

Nuts and seeds

Nuts, seeds, and nut butters contain both tryptophan and magnesium, which can have a calming effect. When they are eaten just before bed, they may help you get to sleep faster. "But keep it to an ounce!" says Middleberg. "Overeating will upset your stomach, making it tougher to drift off."

Warm drinks

Sipping on a warm cup of milk, herbal tea, or warm water with lemon helps reduce tension before bed and preps your body for sleep, says Middleberg. Avoid drinking alcohol however, as it is a depressant. "It will help you to doze off," confirms Drake. "But once metabolized, alcohol disrupts and fragments sleep." Even though you may not recognize these brief awakenings, they will dramatically affect sleep quality.

Tart Cherries

Nicknamed "natural Lunesta," tart cherries are high in melatonin and may help tryptophan cross the blood-brain barrier to stimulate your body to produce more of its own melatonin. Middleberg suggests snacking on thawed-out frozen cherries in the evening.

Protein-rich foods

Cottage cheese, chicken, milk and eggs may help you hope aboard the sleepy train. Protein rich foods helps release the hormones serotonin and melatonin, which in turn helps regulate circadian rhythms. By eating these foods along with carbs throughout your day, you'll prime your body for that melatonin rush in the evening, usually around 9pm, and set yourself up for a better night's sleep.

Whole grains

Whole grains help convert tryptophan into serotonin and melatonin, so they should accompany your protein. "It can be a good idea to include a fistful of brown rice, squash, or legumes, or a baked potato with your dinner," says Middleberg. These complex carbs are also a good source of Vitamin B, which can also help with sleep.