Fish :
1.Salmon
2.Halibut
3.Tuna
Fish helps boast vitamin B6 which is needed to make melatonin (sleep-inducing hormone triggered by darkness.
Dairy :
1.Warm Milk
2.Yogurt
3.String Cheese
Dairy helps boast doses of calcium,research shows that being calcium-deficient may make it more difficult to feel asleep.
Bananas :
Bananas are well known for being rich in potassium,are also a good source of Vitamin B6,which is needed to make melatonin (a sleep inducing hormone triggered by darkness)
Lycopene :
Lycopene is found in grapefruit tomatoes,papaya and watermelon.
Carbohydrates :
Eating easily digested carbs such as;cereal,rice,potatoes or white bread four hours before bedtime led to people to fall asleep faster.
Walnuts :
Walnuts are a good source of tryptophan (a sleep enhancing amino acid that helps make serotonin and melatonin,the "body clock" hormone that sets your sleep-wake cycles.Texas Researchers found that walnuts contain their own source of melatonin which may help you fall asleep faster.
Lettuce :
A salad with dinner could help speed up your bedtime since lettuce contains lactucarium, which helps sedative properties and affect the brain similarly to opium.Simmer three to four large lettuce leaves in a cup of water for 15 minutes.Remove for heat,add two sprigs of mint,and sip just before you go to bed.
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