Cherries are a great source of tryptophan and melatonin. Drinking 2 cups (480 ml) of cherry juice per day may increase your melatonin levels.
Chamomile tea may help with insomnia, though more research is needed. It’s more likely to aid sleep quality.
Alleviating insomnia is only one of ashwagandha’s many known benefits. The root is often steeped in hot water or warm milk.
Valerian tea may help treat insomnia and improve sleep quality, especially among menopausal women.
Peppermint tea may improve your sleep by soothing gastrointestinal distress and discomfort in the evenings.
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.
Almonds are high in sleep-promoting hormones and minerals. Thus, almond milk is also high in compounds that may help you fall asleep.
Banana-almond smoothies contain many sleep-promoting compounds. Almonds have tryptophan and melatonin.