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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.
Chamomile is probably one the best known herbal teas that help you sleep and promote relaxation before bed. Chamomile makes a gentle and effective sleep tea because it contains the amino acid glycine, which acts as a nerve relaxant and mild sedative.