Cherries are good berries for enhancing sleep. You say we have no cherries in the Philippines except bottled and preserved ones? Try fresh Aratilis.
These are rich in tryptophan, an amino acid that promotes sleep by helping the body produce more serotonin and melatonin. Furthermore, the University of Texas discovered that walnuts give you more melatonin on it's own. So, you'd sleep faster with these nuts.
They are rich in magnesium, exactly what you need for quality sleep. A study featured on the Journal of Orthomolecular Medicine said magnesium lack causes you to find it hard to stay asleep.
4. Cheese and Crackers
This is probably the easiest food you can find around when you have trouble sleeping. Truth is, dairy foods help you go to sleep, so count in milk as well. Dairies are rich in calcium which affects the brain's use of tryptophan for melatonin production.
It has lactucarium which has a sedating effect on the brain, like what opium does.
Since these foods are not hard to find, you shouldn't be having anymore sleeping problems from now on. And, always eat meals on time. Habitual late night dinners, for instance, will eventually cause sleeping problems.
There you have it on Choy's Cut---for cheap health and fitness with middle income budget.