2-oranges ,pineapples, bananas can boost melatonin presence very good.
Pineapples with 266 presence and bananas with 180%. Oranges with 47% of melatonin can help you for better sleep.
3-Walnuts are a good source of tryptophan, a sleep enhancing amino acid that helps make serotonin
melatonin, hormone that sets your sleep-wake cycles.
contain their own source of melatonin, which may help you fall asleep faster.
4-warm milk and dairy product can help you to sleep better. dairy family have Calcium that helps the brain to use the tryptophan in dairy to make melatonin.
5-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 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed.
6-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.
A glass of cherry juice could make you fall asleep faster,
Cherries, particularly tart cherries, naturally boost levels of melatonin.
7-Chamomile Tea
Steeping a cup of 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 like a mild sedative.
Sources
http://www.rd.com/slideshows/foods-that-help-you-sleep/
http://consciouslifenews.com/8-foods-naturally-increase-melatonin-better-sleep/1163741/
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