From early birds to night owls, we all can agree that when we finally lay our heads on the pillow we’d like to actually go to sleep. Nothing is more annoying than insomnia, and the evidence is piling up that sleep is essential for good health . Although the research is a bit spotty when it comes to which foods help or harm sleep, anecdotal evidence does suggest that certain items consumed right before bedtime are more likely to be “sleep promoters” while others may be "sleep stealers".
One of the best ways to reduce our sleeping problems is a healthy diet. There are foods that you can incorporate into your daily meals to help you get the Zzz’s on. Eating these foods can make sleeping a lot less troublesome and more enjoyable.

Brown Rice
Whole grain rice or complex carbohydrates can help increase the production of serotonin. The chemical that help induce sleep in the body. Foods that have complex carbohydrates are whole grain breads, crackers and brown rice. Avoid foods that have simple carbohydrates, this will only hinder sleeping and reduce serotonin levels. Avoid foods such as bread, cakes and pizzas.

Walnuts
Tryptophan is an amino acid that helps induce sleep and increase production or serotonin and melatonin in the body. Serotonin and melatonin are responsible for your sleep and wake cycles. Walnuts are a great source of tryptophan and it also contains high amounts of melatonin.

Bananas
Bananas are a good source of potassium and vitamin B that are essential to the production of melatonin. Melatonin is a sleep inducing hormone that is produced by the pineal gland.

Lean proteins
Lean proteins such as chicken, turkey and low fat cheese are a good source of the amino acid tryptophan. Tryptophan will increase serotonin levels to make your sleep a lot more peaceful. Avoid foods that have high fat contents like high fat cheese, fatty parts of chicken and pork, deep fried anything and fast food. Eating foods that are high in fat will lower serotonin levels, keep you awake, can cause irregular sleeping patterns and digestion problems during sleep.

Unsaturated Fats
Heart healthy fats will help boost heart health and improve serotonin production in the body. Unsaturated fats can be found in nuts and fishes.

Fresh herbs
Most herbs have a calming and detoxifying effect on the body. These fresh herbs can help the mind and body relax, causing a more peaceful slumber. Some fresh herbs that promote sleep are basil and sage. You can make your own concoction with these herbs such as teas, sauces and smoothie.

Warm Milk
Warm milk has always been a go to remedy when it comes to sleeping problems, but any dairy product will do. Calcium helps the brain use tryptophan and relax muscle movements. Low fat dairy products such as milk, yogurt and cheese can help induce sleep.