Increase levels of serotonin and hence melatonin by boosting levels of trytophan, an amino acid that is critical for the manufacture of serotonin.
If you suffer from insomnia, you should cut out the high sugar foods such as white bread and white rice, which can cause fluctuations in blood-sugar levels. Stick instead to a high carbohydrate diet, which maximises the presence of L-tryptophan, a form of tryptophan, in the brain. In fact, those who eat a carbohydrate-based diet of quality wholefoods are found to be calmer, rarely depressed, and better to sleep soundly than those who do not.
Turkey contains large amounts of trytophan, so maybe a slice of turkey with some wholemeal bread as a bedtime snack would help you get a better night's sleep!
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