More than avoiding caffeine and heartburn-inducing foods at night, consuming certain foods and beverages before going to bed could actually help you in falling asleep faster. We have listed a few things to add to your grocery list for more restful nights.

Skip the white bread, refined pasta, and sugary, baked food items, which reduce serotonin levels and impair sleep. Instead, choose whole grains for your bedtime snack. Popcorn, oatmeal, or whole-wheat crackers with butter are all good choices.

Nuts, especially almonds and walnuts, are good source of fats that are needed for healthy heart. They contain melatonin, a hormone that helps to regulate your sleep/wake cycle. It increases the blood levels of hormone, helping you in sleeping more soundly.

A cup of bedtime tea can be a perfect relaxing ritual. Ginger, chamomile, and peppermint are some of the calming choices for bedtime.

Scientifically, there is link between the tryptophan and melatonin content of milk and improved sleep. More than that, there is a powerful psychological link between warm milk and bedtime as child. A warm glass of milk will provide you the perfect soothing backdrop for a relaxing bedtime routine.

Foods that are high in lean protein, like cottage cheese, also pack the amino acid tryptophan, increasing serotonin levels. Low levels of serotonin can contribute to insomnia. To sweeten the cottage cheese, top it up with raspberries, which are rich in melatonin.

Certain fruits containing melatonin can also help you fall asleep faster and wake up less often during the night. If you have insomnia, eating two kiwis before bedtime can increase your sleep duration by an hour in a month. Other fruits and vegetables that are rich in antioxidants also have a similar effect by helping to counteract the oxidative stress that is caused by sleep disorder.

Above all, having a calm and composed mind is the best way to help you get a good night’s sleep!