11 Foods That Can Help You Sleep Better

Craving a salty snack before bed? Turn to lightly salted soy beans, says Dr. Saundra Dalton-Smith, MD, an internist — especially if you're dealing with menopause-related symptoms. "The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep," she says. If it's crackers and dip you're craving, try making this easy edamame recipe: in a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth.

If you have trouble staying asleep at night, it may be because you didn't eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like biscuits or sweets. "The problem with simple carbs is that they can put you on a 'sugar roller coaster' and drop your blood sugar while you're sleeping, causing you to wake at 2 or 3 in the morning," says Dr. Jacob Teitelbaum, MD, who specialises in chronic fatigue syndrome. A better bet? "Eat an egg, cheese, nuts or other protein-rich snack instead," he says, "so you can not only fall asleep, but stay asleep."

You order this broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you're having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in California. Here's why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather.

Dr Dalton-Smith says, "Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain's key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy!

A small bowl of low-sugar, whole-grain cereal with protein-packed milk is a healthy snack that may help you snooze. "Complex carbohydrate-rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects," says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (more on that later) for extra help catching your zzz's.

What you eat during the day could help you feel well-rested tomorrow morning. A study in theJournal of Clinical Sleep Medicine found that the more fibre in a person's diet, the more time they spent in restorative sleep. On the other hand, researchers found that people who ate a lot of saturated fat spent less time in the deep-sleep phase. Opt for fiber-filled foods like beans, broccoli and raspberries, and cut back on foods high in saturated fat, like bacon, steak, butter and cheese.

Yogurt and milk do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: "Calcium is effective in stress reduction and stabilisation of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work.

You eat it for breakfast, but a bowl of warm oatmeal at night can help you get more rest too, says Stephan Dorlandt, a clinical nutritionist based in Southern California. "It's warm, soft, soothing, easy to prepare, inexpensive and nourishing. It's rich in calcium, magnesium, phosphorus, silicon and potassium — the who's who of nutrients known to support sleep." But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas (see above).

Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. "Chamomile tea is a very helpful and safe sleep aid," he says, adding that green tea is another good choice. "Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime." Experts recommend trying a 1-cup serving of the hot stuff.

A glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body's supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime can't hurt.

Almonds

"Almonds are a winner," says Dr Teitelbaum. "They contain magnesium, which promotes both sleep and muscle relaxation. And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle." Try this bedtime snack: have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax.