salmonMany are hopeful to have a good slumber after a tiring day or night from work but some just can’t catch the very elusive trip to dreamland.

Hitherto, there are innumerable health benefits one can get from a good sleep: great figure, better concentration and mood, long life, good memory, strong immune system and superior sex life.

Be worry-free now for here are some of the natural ways that will help you get in the trance.

1. Fish

Fishes like Tuna, Salmon, and Halibuts, are good sources of B-vitamins which are very essential in the production of melatonin, a hormone that induces sleep.

2. Jasmine Rice

This one is not expensive without justice. Jasmine rice is believed to have a high-glycemic index (GI) which makes you sleep faster rather than long-grain rice which have a lower gylcemic index. Though researchers still don’t understand, they contemplated that the greater amounts of insulin generated by the high-GI meals improved the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, permitting proportionately more to get into the brain.

3. Cherries

Cherry is one of the natural foods that is rich in melatonin. Intake of cherries resulted in improvements in sleep quality and duration in adults suffering from chronic insomnia.

4. Dairy Products

According to a study, hypocalcemia or low level of calcium in the blood makes it difficult to sleep. Since, researchers suggest that increasing calcium intake will bring you to a great slumber, taking dairy products like milk and yogurt which are known to be very rich in calcium, will do you good. Milk also contains tryptophan, a precursor to the brain chemical serotonin.

5. Fortified Cereal

Carbohydrates, in general, are good for sleep but splurging on a box of chips or cookies seems to be not a good idea. As an alternative, try a bowl of shredded wheat, buckwheat, or barley which contains complex carbohydrates. It goes well with milk, too, so it’s like getting two for a price of one.

6. Green-leafy Vegetables

Like, dairy products, green leafy vegetables are also good sources of calcium.

7. Bananas

Bananas are overall health promoters. Bananas are rich in innate muscle-relaxants. These are magnesium and potassium. They are also carbohydrates which will help you sleep well.

8. Sweet Potato

Like bananas, sweet potatoes are complex carbohydrates and contain potassium.

9. Valerian Tea

In some studies, the root of the valerian plant has shown to speed the onset of sleep and improve sleep quality.

Before using western or traditional medication, try this out first, maybe, it might solve your sleeping dilemmas.  After all there’s no harm in trying out these healthy suggestions because not only does it aids for your better sleep but also contributes to one’s over all well being.