Do you have problem getting a good night’s sleep? You’re not alone. More than 100 million Americans of all ages frequently fail to get a good night’s sleep. What you eat affects how you sleep. One of the keys to a restful night’s sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep; other foods keep you awake. Foods that help you sleep are tryptophan-containing foods.

Here are top ten bedtime foods that help you sleep:

1. Bananas. They’re practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.
2. Glass of wine. It’s called a “nightcap” for a reason–a glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink caused people’s blood vessels to relax–but two began to reverse the effects, so limit your intake. Relaxed blood vessels means lower blood pressure, slower heart rate, and greater ability to relax in general.
3. Warm milk. It’s not a myth. Milk has some tryptophan – an amino acid that has a sedative – like effect – and calcium, which helps the brain use tryptophan. Plus there’s the psychological throw-back to infancy, when a warm bottle meant “relax, everything’s fine.”
4. Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that’s linked to alertness.
5. Nonfat popcorn. Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skipping the butter-fat will slow the process of boosting those feel-good chemicals, and, as mentioned above, will also slow digestion in general.
6. Turkey. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Note that L-tryptophan doesn’t act on the brain unless you eat it on an empty stomach with no protein present, so keep some turkey in the refrigerator for 3am.
7. Oatmeal. Oats are a rich source of sleep – inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy – plus if you’ve got the munchies, it’s filling too.
8. Red bell peppers. Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of cortisol, a hormone released in your body when you’re stressed. Calorie for calorie, red bell peppers give you more vitamin C than any other fruit or vegetable.
9. Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs “time to sleep.”
10. Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect – it’s the perfect natural antidote for restless minds/bodies.

Keep away from:

- Heavy, spicy foods, especially if you’re prone to heartburn. Eating too much may cause you to feel physically uncomfortable when lying down.

- Too much liquid. Drinking lots of fluids before bed can cause you to wake up repeatedly during the night to use the bathroom.

- Alcohol. Although it may initially make you feel sleepy, alcohol can cause unrestful sleep and frequent awakenings.

- Caffeine. A stimulant, caffeine increases the activity of your nervous system, which makes falling asleep more difficult.