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Researchers theorize that high glycemic-index foods like jasmine rice may boost tryptophan and serotonin, thus encouraging sleep. In the AJCN study, men fell asleep after an average of nine minutes. Make sure to stick with jasmine rice rather than opting for the lower glycemic-index long-grain rice.
This fruit isnât just a great source of energy and a dairy replacement. Itâs also pretty fabulous at helping you sleep. Bananas contain magnesium, vitamin B6, and natural complex carbs that produce serotonin. Theyâre also a good source of trytophan, an amino acid that promotes relaxation and serotonin production.