Are you thinking about going to the doctor because you have not been sleeping well? Why don’t you eat a hand full of almonds or drink a cup of camomile tea first? In some foods, there are substances that help you sleep better. Buy them sometime at you local supermarket to ensure a good night’s rest.

Try eating the following things to help you sleep.

1. Dairy

A glass of milk, a cube of cheese or a bowl of yoghurt, they all help you to drift off to sleep. The combination of calcium and tryptophan that is found in dairy helps the production of melatonin along. Melatonin is the substance that makes you sleepy. So that’s why your parents gave you a glass of warm milk when you couldn’t sleep!

2. Hummus

This fashionable spread is not only great for dipping pieces of cucumber in, it is also great for getting you drowsy. Hummus is made of chickpeas, which, like dairy, contains tryptophan. This helps your body to fall asleep. So every reason to have a nice hummus snack in the evening.

3. Almonds

Another snack that helps against sleeplessness is almonds. Almonds contain magnesium, which improves your quality of sleep. When you have a magnesium deficiency, it is difficult to fall asleep at night. Topping up your magnesium levels by eating almonds can be a step in the right direction. So snack on a few almonds before you go to bed.

4. Walnuts

Another nut that helps with your sleeping problems is the walnut. Just like a lot of other foods in this list, walnuts contain tryptophan. Apart from that, walnuts themselves contain a kind of melatonin. So you get double the effect with walnuts: they contain and boost the substance that makes you sleepy. So crack a few walnuts and eat them as a snack or put them in your dinner.

5. Lettuce

Talking about dinner, why not have a nice fresh salad tonight? Have it as the main course or just as a side dish when you’re making a nice pasta dish. Lettuce helps you get drowsy because it contains a substance that makes you calm. This will help you fall asleep. So try eating more lettuce with or next to your dinner.

6. Shellfish

Shellfish, especially lobster and prawns, contains tryptophan: the substance that makes you sleepy. When you can’t manage to eat more lettuce with your dinner, try eating some shellfish instead.

7. Kale or spinach

Do you love kale or spinach? Then you’re in luck! Both vegetables contain calcium, which helps the production of substances in your body that make you fall asleep. You can of course use these vegetables in your meals, but you can also incorporate them into a smoothie. The ideal drink to have when you’re sitting on the couch after a long day.

8. Camomile tea

Another drink that you can try in the evening to fall asleep is camomile tea. This herbal tea makes you calm and relaxes your muscles. Apart from that, this tea is also good for your stomach, bowels, and throat. It’s a real win-win situation when you love tea.

9. Passionfruit tea

To keep the tea vibe going, you can also drink passionfruit tea instead of camomile tea. It is best to drink this tea an hour before you go to bed. Passionfruit tea contains a substance that affect your nerves and makes you tired. That’s why it isn’t always wise to drink this tea during the day. However, as an evening drink it is perfect for a good night’s rest.

10. Cherry juice

A drink that you might not pick immediately, but a drink that does help you to fall asleep faster is cherry juice. Cherry juice increases the melatonin levels in your body, which makes it easier to fall asleep. So try a nice glass of cherry juice before going to bed when you can’t manage to fall asleep