Cherries are a great source of tryptophan and melatonin. Drinking 2 cups of cherry juice per day may increase your melatonin levels and improve your sleep overall.
Chamomile tea may help with insomnia, though more research is needed. It’s more likely to aid sleep quality. You can make it at home using just two ingredients.
Alleviating insomnia is only one of ashwagandha’s many known benefits. The root is often steeped in hot water or warm milk. Certain groups should exercise caution with the plant.
Valerian tea may help treat insomnia and improve sleep quality, especially among menopausal women. Yet, more research is needed on dosage and treatment directions.
Peppermint tea may improve your sleep by soothing gastrointestinal distress and discomfort in the evenings. More research is needed on peppermint as a potential sedative.
Milk contains tryptophan, which helps increase melatonin levels and induce sleep. Drinking warm milk before bed is also a soothing nighttime ritual.
Milk, turmeric, and ginger each contain compounds that may improve sleep quality through a few different mechanisms. Golden milk is a calming drink that combines all three.
Almonds are high in sleep-promoting hormones and minerals. Thus, almond milk is also high in compounds that may help you fall asleep and stay asleep.
Banana-almond smoothies contain many sleep-promoting compounds. Almonds have tryptophan and melatonin, while bananas boast muscle-relaxing potassium and magnesium.