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    Lights Out: 5 Sleep-Inducing Foods to Get a Full Night's Sleep

    By | Work + Money – Tue, Sep 14, 2010 4:50 PM EDT

    We've given you the foods that steal your Zzz's right under your nose, but what should you eat if a peaceful night of slumber is exactly what you need? Take a look at these foods proven to help you rest faster, longer.

    Oatmeal

    It may be a favorite for breakfast, but you might want to pair a bowl of oatmeal with some coffee to make it through the day. "Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep."

    Related: 10 Foods That Make You Sleep and 10 That Keep You Up



    Almonds

    Just a handful of these and you'll be dozing off in no time. Pasquella says almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.

    Related: Discover Other Nuts High in Magnesium



    Honey

    Honey contains glucose, which tells your brain to shut off orexin - the chemical known to trigger alertness. "Be careful not to overdo it," warns Pasquella. "One tablespoon for a good night's sleep is plenty."

    Related: Get a Great Night's Sleep Every Night




    Whole Grain Bread

    Carbs are your best friend and your worst enemy. Simple carbs like candy and soda are great for a quick boost of energy, says Dr. Oz Garcia, MS, PhD, because they are quickly digested. Carbs like whole grains also tend to spike blood glucose levels but, once the glucose level drops back down, that can lead to an energy crash. This is why carbs are great for working out but not so great for a huge lunch.

    Related: Better in Bed: Do You Need a Sleep Makeover?


    Cherries

    The best way to get a good night's sleep is to increase your melatonin intake, recommends Dudash. Cherries, along with nuts and oats, are a natural source of melatonin and, when eaten regularly, can help regulate your sleep cycle.

    Related: Find Out Why Sleeping More Could Mean You Weigh Less




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    Reprinted with permission of Hearst Communications, Inc.