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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.
The nutrients in dried plums â vitamin B6, calcium and magnesium, to name a few â help make melatonin, the hormone that regulates sleep. Use prunes as a whole-grain toast topping, mix them into trail mix or eat them on their own about 30 minutes before bedtime.