Foods That Help You Sleep. Walnuts. XanShutterstock. 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. Additionally, University of Texas researchers found that walnuts contain their own source of melatonin, which may help you fall asleep fasterunlike these 8 worst eating habits for your sleep. Almonds. Sea WaveShutterstock. Almonds are rich in magnesium, a mineral needed for quality sleep and for building bones. A study published in the Journal of Orthomolecular Medicine found that when the bodys magnesium levels are too low, it makes it harder to stay asleep. Dont miss these other 1. Cheese and crackers. Eugenia LucasencoShutterstock. Old wives tales suggest that warm milk can make you sleepy, but the truth is any dairy product can help. Calcium found in cheese, yogurt, milk, and these surprising sources helps the brain use the tryptophan found in dairy to manufacture sleep triggering melatonin. Additionally, calcium helps regulate muscle movements. Learn the 9 signs you arent getting enough calcium. Lettuce. Brent HofackerShutterstock. A salad with dinner could speed up your bedtime since lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium. You can also try this brew from the book Stealth Health Simmer three to four large lettuce leaves in a cup of water for 1. Remove from heat, add two sprigs of mint, and sip just before you go to bed. Check out these other 1. Warm Crackers' title='Warm Crackers' />Content continues below ad. Pretzels. Oksana MizinaShutterstock. Foods like pretzels and corn chips have a high glycemic index. After eating them youll have a natural spike in your blood sugar and insulin levels, shortening the time it takes you to fall asleep. Normally, you want steady levels to avoid mood swings and insulin resistance. In those cases, reach for one of these 1. But if you are looking to get rest, the blood sugar and insulin increase helps tryptophan enter your brain to bring on sleep. Learn the other best way to improve your sleep quality. Rice. Prasit jamkajornkiatShutterstock. Note I prefer using smaller 1 to 1 12 pound lobsters rather than larger ones. Lobster carapaces can be discarded or frozen and saved to make stock. If you dont. Homemade Ritz crackers were a challenge. Take a look Each column on this cutting board resulted from a slightly different recipe for homemade Ritz crackers. White rice has a high glycemic index, so eating it will significantly slash the time it takes you to fall asleep, according to an Australian study. In particular, jasmine rice in particular brings on shut eye faster research published in the American Journal of Clinical Nutrition found that people who ate a meal that included jasmine rice fell asleep faster than when they ate other rice types. Check out these other 1. Cherry Juice. ShaiithShutterstock. A glass of cherry juice could make you fall asleep faster, according to researchers from the Universities of Pennsylvania and Rochester. Cherries, particularly tart cherries, naturally boost levels of melatonin. Here are 7 things you should know before taking melatonin pills to sleep. In the study, subjects who drank cherry juice experienced some improvement in their insomnia symptoms compared to those who drank a placebo beverage. Content continues below ad. Cereal. Aleksandrova KarinaShutterstock. A bowl of your favorite flakes before bed could help you get better sleep, according to the National Sleep Foundation. Spanish Fly Trust No Man Rar more. The snack combines two components for getting some Zzzs carbohydrates from the cereal and calcium from the milk. Here are 8 more little daytime tweaks to help you sleep better tonight. Chamomile tea. Marina ShantiShutterstock. Steeping a cup of stress busting chamomile tea will help you sleep. According to researchers, drinking the tea is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts as a mild sedative. Here are 9 more drinks that help you sleepand 4 that keep you awake. Passionfruit Tea. Foxys Forest ManufactureShutterstock. An Australian study found that drinking a cup of passionfruit tea one hour before bed helped people sleep more soundly. Researchers believe that Harman alkaloidschemicals found in high levels in the floweract on your nervous system to make you tired. Dont miss these other 1. Honey. Africa StudioShutterstock. The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily, according to nutritionist Lindsey Duncan on Dr. Oz. com. A spoonful before bed or mixed with chamomile tea could give you a more restful sleep. Plantain-Crackers-103.jpg' alt='Warm Crackers' title='Warm Crackers' />Just make sure to stop these 1. Content continues below ad. Kale. VICUSCHKAShutterstock. Green leafy vegetables like kale are loaded with calcium, which helps the brain use tryptophan to manufacture melatonin. Spinach and mustard greens are other good options. Check out these other 9 reasons to start eating more spinach. Hummus. SebastianaShutterstock. Chickpeas are also a good source of tryptophan, so a light lunch of hummus and whole grain crackers to help the tryptophan reach the brain, could be a good way to head into an afternoon nap. Dont miss these other 1. Content continues below ad. Blue Cheese Pecan Icebox Crackers. Preheat oven to 3. Slice the well chilled log into 14 inch thick slices. Transfer slices to a baking sheet and bake immediately, rotating the sheet halfway through cooking, until the crackers are golden brown and firm in the center, 2. The crackers should not get too dark around the edges. Transfer to a wire rack to cool. The crackers may be made a day ahead and kept in an airtight container at room temperature.