In the small study, participants drank eight ounces of the tart cherry (also known as sour cherry) juice in the morning, and another eight ounces in the evening, for two weeks and reported better sleeping habits. Since all cherries are naturally high in melatonin, a compound that makes us sleepy, you can try eating a cup as a snack before it's time for shut-eye if you'd rather not drink the juice. (Just be sure you're not making these 10 top sleep mistakes.)
Certain fish and sea creatures contain sleep-inducing tryptophan, including shrimp, cod, tuna, and halibut. But since not all seafood choices are healthy for us (some are high in contaminants) or for the planet (many are overfished, or methods for catching them kill other species), stick to catches like Pacific cod from Alaska or pole-caught Albacore tuna from the U.S. or British Columbia.
If keeping track of the latest safe seafood guidelines is too complicated, you can get your tryptophan fix from other things. You've probably heard that warm milk can help you sleep, since milk contains tryptophan. But the key is to combine carbs with a protein containing tryptophan to help your body better utilize the sleep inducer. Try pairing a cup of whole grain cereal with organic milk before bedtime.
This lemon-scented member of the mint family has been a sleep-inducing superstar for ages. Other benefits include better digestion and decreased agitation. Try making lemon balm tea by steeping 1 to 2 teaspoons of the dried herb in 1 cup of hot water for 5 to 10 minutes. (If you take thyroid meds, talk to you doctor…drinking the tea could mean you'll have to adjust your dosage.)
If lemon balm's not your thing, another herb, sage, also works as a natural sleep aid. Just steep 4 tablespoons in a cup of hot water, steep for four hours, strain, and reheat to drink. Chamomile tea and valerian teas, other sleep inducers, are also more widely available pre-bagged in natural food stores, if you don't want to fuss with the aforementioned straining herbs. For even more ways to naturally find your way to better sleeping patterns, check out these 7 supplements for better sleep.