Foods with tryptophan. Tryptophan is an amino acid used to make serotonin, the “feel good” neurotransmitter that also promotes sleep. Foods rich in this natural chemical include poultry, eggs and dairy. Research shows that eating a tryptophan-containing food in moderation as part of an evening meal may help induce sleep faster and lead to a better quality of sleep.
Good carbohydrates. Carbohydrates in foods such as vegetables, fruits and whole grains initiate an insulin response that helps tryptophan reach and act upon the brain. However, avoid sugary, starchy carbohydrates, which can lead to disturbed sleep.
Herbal teas. Selective herbal teas such as chamomile, peppermint or valerian root might help some people sleep better. The warm, comforting drink along with relaxing herbs can promote sleep. (Just make sure you buy a non-caffeinated kind.)