Getting a good night's sleep creates a range of benefits. For a start, you'll feel more energetic and happier to breeze through the day. 

But what if your sleeping pattern is the opposite of that? For those who have trouble sleeping or are trying to improve the pattern, perhaps you've come up with multiple solutions but have yet to see a positive outcome. 

Truth be told, sleeping is influenced by melatonin aka a hormone that regulates your sleep-wake cycle. And nope, you don't have to rely solely on supplements because even some natural foods are packed with melatonin. You just have to eat the right ones!

Eggs

  
Be it raw, poached, boiled, sunny side up or scrambled, eggs are great in boosting melatonin as well as packed with iron and protein. 

Goji Berries

  
A handful of goji berries a day, keeps the sleeping troubles away. Yes, best believe that this type of dried fruit contains WAY better nutritional value as your snacking choice compared to the others. 

Bananas

  
The type of good carb you can befriend with! Not only bananas make you feel more fulfilling throughout the day, but you'll even have a better chance in dozing off at night as well.

Milk

  
A full glass of milk before bed is said to promote a fulfilling sleep cycle. Once your body is pumped with melatonin, you'll feel more relaxed which subsequently makes you fall asleep faster.

Nuts

  
Opt for almonds and pistachios as these contain the highest amount of melatonin.