If you are marred by sleepless nights like me and have started developing dark under-eye circles then there are ways to treat this problem don't worry. If listening to relaxing music, or deep relaxing fragrances have not been helping you out then there are some foods that can. Here is a list of what all you can eat before bed which are known to induce sleep.

Almonds

almonds

These nuts are easily available and they are an amazing source of nutrients like magnesium. It is said that consuming adequate amounts of magnesium can help our sleep quality especially for those who suffer from insomnia. Magnesium is said to be helpful in reducing inflammation which promotes sleeping. It can also reduce stress levels which interrupt sleep a number of times.

Chamomile Tea

chamomile tea

A very popular herbal tea for sure, chamomile tea offers many health benefits. This tea has flavones, which is an antioxidant that reduces inflammation. It is also said that it boosts our immunity system, reduces signs of depression and anxiety and gives a boost to skin health. If this was not enough, chamomile tea is well known for inducing sleep as it relaxes and calms the body. It has apigenin, an antioxidant which may promote sleepiness and reduce insomnia. 

Kiwi

A low calorie and full of nutrients fruit, Kiwi has folate and potassium, and many other minerals that are said to be excellent for digestive health, lower cholesterol, and reduce inflammation. Kiwi has a lot of fiber and carotenoid antioxidants and is also considered to be amongst the best fruits that one should have before bed to induce sleep.

Kiwis have serotonin, which is a brain chemical that helps in regulating your sleep cycle. Also, vitamin C and carotenoids may be considered responsible for their sleep-promoting effects. 

Walnuts

Extremely nutritious nuts, walnuts have 19 vitamins and minerals, fibers and are a source of magnesium, copper, phosphorus, and manganese.  They also contain healthy fats which include omega-3 fatty acids and linoleic acid.  Walnuts are considered as among the best sources of the sleep-regulating hormone melatonin. It is the presence of fatty acid in it which contributes to better sleep. 

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White Rice

In India, or rather Asian countries where rice is a staple food, it is a given fact that it induces sleep. Some of us even have it in our meal so that we can have a good afternoon siesta or a deep sleep at night. I definitely avoid taking it to the office. White rice has a few vitamins and minerals like folate, thiamin, and manganese. Not just this it also has a high glycemic index, which is advised to be consumed a few hours before bed as it may help in improving sleep quality. 

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Other Foods That May Promote Sleep

Bananas

banana 

Bananas are a good source of magnesium and also have tryptophan. Both of these properties are good for a sound sleep

Milk

This too has the same ingredient tryptophan which helps in improving sleep in the elderly. It is very effective when taken with melatonin and paired with exercise.

Oatmeal

Just like rice, oatmeal has a lot of carbs and it induces drowsiness when consumed before bed. It is also a very good source of melatonin.