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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.
Youâll find carbohydrates in fruit, vegetables, rice, whole grains, pasta, bread, potatoes, and cereals. Too much food before bedtime. As our digestive processes slow down at night, it gets more difficult to digest food. Make sure you donât eat heavy meals within 4 hours of going to bed. This way you will avoid the potential discomfort of bloating and heartburn when you lie down to go to sleep.