Certain foods and drinks can help you fall asleep faster and sleep more soundly. Try these suggestions from the National Sleep Foundation.
Almonds & Walnuts
These nuts contain melatonin, which helps you sleep more soundly.
Calcium and tryptophan from cottage cheese and warm milk increase serotonin levels to help fight insomnia.
A cup of chamomile, ginger or peppermint tea can be a calming bedtime ritual.
Fruits & Veggies
Tart cherries and cherry juice, bananas, pineapple and oranges contain melatonin, which can help you fall asleep faster and wake up less often. Eating two kiwis before bed for a month will add an hour to your sleep. Berries, prunes, raisins and plums help to counteract the oxidative stress caused by sleep problems.
Select complex carbohydrates, including popcorn, oatmeal or whole-wheat crackers with nut butter. Avoid simple carbohydrates, which reduce serotonin levels and impair sleep.
Source: The Sleep Foundation