by Brittany Risher

<p>Its not entirely unusual. In fact, 1 in 3 adults dont get enough <a href="https://www.menshealth.com/sleep/" id="4265759e-27e8-326a-a057-9b3a306bed96">  sleep </a> on a regular basis, <a href="https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html" id="a282ee30-00ec-3d36-a589-3f6eb05f7522">  according to </a> the Centers for Disease Control and Prevention.</p>

<p>But no one likes to wake up feeling like they never turned the lights out in the first place. What gives?</p>

<p>Your late-night meal might have something to do with it. Wrap up your dinner two to three hours before you bunk down. Any later and your meal might not fully reach your gut, resulting in acid reflux, says Michael Grandner, Ph.D., director of the University of Arizonas Sleep and Health Research Program.</p>

<p>If going to bed hungry messes with your rest, a snack of 150 calories, like a small bowl of <a href="https://www.menshealth.com/nutrition/g19518219/decoding-the-cereal-aisle/" id="c93b2e35-7cdc-3bf7-ae50-72690254fd73">  cereal </a> , should do the trick. Another option? Chow down on foods that will put you out. Here are five science-backed options that will help you snooze like a baby.</p>

<h1> Cheddar Cheese Will Help You Sleep  </h1>

<p>Every Turkey Day, we hear about tryptophan. This amino acid helps your body make <a href="https://www.menshealth.com/health/a19521440/melatonin-pills/" id="239ce573-40ad-35dd-a61f-d8cb6195a9bc">  melatonin </a> , causing drowsiness, says W. Christopher Winter, M.D., author of The Sleep Solution. Cheddar can have up to 60 percent more tryptophan than turkey.</p>

<p>Snack on four dice-size pieces of cheddar cheese in the evening.</p>

<p><strong> Related: </strong> <a href="https://www.menshealth.com/weight-loss/a19536883/full-fat-cheese/" id="5e89c967-1169-3867-abfe-18bef0e76c94">  The Health Benefits Of Eating Full-Fat Cheese </a></p>

<h1> Tart Cherry Juice Will Help You Sleep  </h1>

<p>Forget the booze, this is your new nightcap. People who drank an ounce each of Montmorency cherry juice in the morning and before bed for seven days averaged 40 minutes more sleep a night, a study in the European Journal of Nutrition found. Yep, its the melatonin.</p>

<p>Try <a href="http://www.amazon.com/gp/product/B00CMVD0V6/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B00CMVD0V6&amp;ascsubtag=%5BASIN%7CB00CMVD0V6%5Bnid%7C2276436%5Bvid%7C2441596%5Bbrand%7CMH%5Butm%7C" id="b57f4f96-09de-342e-ac88-6ae6f17bb2e9">  Eden Foods tart cherry juice </a> , which is 100 percent Montmorency cherries.</p>

<p><strong> Related: </strong> <a href="https://www.menshealth.com/nutrition/a19522538/6-preworkout-nutrition-mistakes/" id="5806b168-6152-3269-a0d0-6fac7ce00c78">  6 Things You Should Never Eat or Drink Before Your Workout </a></p>

<h1> Jasmine Rice Will Help You Sleep  </h1>

<p>In an American Journal of Clinical Nutrition study, men who ate about 21 ounces of cooked jasmine rice with 7 ounces of vegetables four hours before bed fell asleep twice as fast as those who paired the vegetables with plain long-grain white rice.</p>

<p>Jasmine rices subtle fragrance is ideal for Indian curry, or you can use it in lettuce wraps.</p>

<h1> Collard Greens Will Help You Sleep  </h1>

<p>Collards have nearly triple the calcium of kale per cooked cup. Calcium helps tryptophan convert to melatonin, Dr. Winter says. Saute collard greens with garlic as a side, or chop them and add to soups and pasta sauces while theyre cooking. (In need of some meal ideas? Check out the <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="53de50f4-ef4c-383b-a26a-4a09a5bd070c">  Metashred Diet </a> from Mens Healthits loaded with recipes that will making planning meals and healthier.)</p>

<p>The sleep benefit is the same no matter what time of day you eat em, so just eat em.</p>

<h1> Black Walnuts Will Help You Sleep </h1>

<p>Walnuts pack a one-two punch of tryptophan and melatonin, Dr. Winter says. He recommends less-common black walnuts over English walnuts because they contain more tryptophan. You can find them in the baking aisle or the bulk nut section or on Amazon <a href="http://www.amazon.com/gp/product/B0078DOVMA/ref=as_li_tf_tl?ie=UTF8&amp;tag=menshealth06-20&amp;linkCode=xm2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=B0078DOVMA&amp;ascsubtag=%5BASIN%7CB0078DOVMA%5Bnid%7C2276436%5Bvid%7C2441596%5Bbrand%7CMH%5Butm%7C" id="c3ffb232-bd6d-304e-a0e2-f1d79e98cbfb">  here </a> .</p>

<p>Have a handful with your cheese, or mix them into an evening bowl of oatmeal.</p>

Skimping on quality shuteye can take a toll on your healthbut even if you hit the sheets in time to log your recommended 7 to 8 hours, you may yourself tossing and turning well into the night.

5 Foods That Will Help You Fall Asleep

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Pulse Kenya is the most followed news and entertainment platform in Kenya. It informs and engages young Kenyans around the clock and provides updates by the hour.

by Brittany Risher

Articles written by the author

5 Foods That Will Help You Fall Asleep