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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.
Oats. Oats contain melatonin which is a natural hormone that helps regulate the sleep-wake cycle, and complex carbohydrates that can help more tryptophan get into the brain to help you sleep. It also contains high levels of vitamin B6 and other minerals that help support proper nerve function.