4. Jasmine rice
A small dinner or bedtime snack rich in complex carbohydrates can be beneficial for sleep, and jasmine rice offers unique benefits. A 2006 study published in the American Journal of Clinical Nutrition found that when participants ate high-glycemic-index jasmine rice with dinner instead of lower-GI long-grain rice, they fell asleep faster. Researchers speculate high-GI meals may boost tryptophan.