Drinking warm milk to help you sleep might not be an old wives’ tale after all.
 

When it comes to falling asleep, experts have all sorts of methods to help you unwind: disconnect from technology and blue light an hour before bed, meditate, or read a few pages of a calming book. But did you know that what you eat leading up to lights-out can impact on your sleep?

Certain nutrients and hormones—including melatonin, potassium, and magnesium—can help promote relaxation. Here are the best sleep-inducing foods to snack on before bed.

Almonds

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This tasty snack is full of nutrients that help promote sleep, including magnesium and melatonin. Almonds are also a great source of protein and vitamin B, and will help keep you full longer than other nuts and legumes.

Bananas

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Bananas are a good source of magnesium and potassium. For an extra boost of protein, serve a sliced banana with Greek yogurt or cottage cheese. 

Lean protein

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Lean proteins, such as turkey, fatty fish, and chicken, are high in tryptophan. This amino acid helps support your body’s production of serotonin and melatonin. You can also find tryptophan in soybeans, pumpkin seeds, and low-fat cheese.

Kiwis

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Kiwis are high in vitamin C and linked with the production of serotonin. 

Peanut butter on whole grain crackers or bread

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Add a dollop of peanut butter to a complex carb, such as whole grain bread or crackers, for a filling yet easily-digestible bedtime snack.

Cherries

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New research has found that cherries, particularly in the form of tart cherry juice, can help promote sleep. Cherries contain melatonin and tryptophan, and some studies have found it to help those with insomnia. 

Chamomile tea

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A bedtime staple for many, this lightly-sweet herbal tea contains high amounts of melatonin. Plus, a warm drink is a cozy way to unwind in the evening.
 

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