Melatonin is naturally present in milk. It also contains high levels of tryptophan that helps in melatonin production, providing the body with some calming benefits.
Cows’ milk contains more melatonin when milked at night, and this milk may be effective in providing a natural dose of the sleep-inducing hormone.
Some studies in the past revealed that drinking malted milk before bedtime reduced sleep disruption. The reason for these advantages is unknown; however, they may be related to the B and D vitamins found in the malted milk.
The calcium in yogurt helps you to attain sleep by processing the chemicals tryptophan and melatonin.
This common fruit is part of the list of food for insomnia with melatonin components.
Bananas also include magnesium and serotonin, with each working in different ways to promote sleep. Magnesium is responsible for reducing the cortisol levels (responsible for stress) in the body, while serotonins work to regulate good sleep.
Research revealed that adults in Japan who ate rice on a regular basis slept better as compared to those who ate more bread or noodles. Although this study merely found a connection and cannot prove causation, it supports other previous studies that found sleep benefits in diets with a high glycemic index.
A study found that fatty fish can be a beneficial part of the diet for those seeking better sleep. People who ate salmon three times per week had better overall sleep and daily functioning.