Choose cherry juice
Tart cherries are one of the few natural sources of melatonin, the chemical that helps control your body’s internal clock. A report found that drinking tart cherry juice twice a day for two weeks helped increase sleep time by nearly 90 minutes in older adults with insomnia.
Serve jasmine rice
Jasmine rice is high on the glycaemic index (GI), and scientists have shown that high-GI carbohydrates may induce sleep because they increase blood levels of the amino acid tryptophan. This is used by the body to make serotonin, which regulates sleep.
Snack on cereal
Carbs increase the levels of tryptophan in your body. But a stodgy meal before bed can stop you from falling asleep. Instead go for a small bowl of fortified cereal with milk, which has its own sleep-inducing properties.
Avoid dark chocolate
Eating chocolate before bed won’t only lead to weight gain, it’ll also affect sleep as it contains caffeine (dark chocolate more than milk). It’s also a source of theobromine, a stimulant that can increase heart rate and lead to sleeplessness.
Eat sweet potatoes
They provide sleep-inducing complex carbs, but also contain potassium, which helps muscles to relax and therefore aids sleep.