Food and beverages play an important role in getting a good night’s sleep. It is recommended to avoid caffeinated beverages, heavy meals and gas-inducing foods at night. There are a whole lot of food options that could help you fall asleep faster and improve the quality of your sleep. Stock up on these for a good night’s sleep.

Good Carbs/Complex Carbs

Hop off the white bread, refined flour, pasta, sugar and baked stuff which may lower the serotonin levels and disturb sleep. Instead, go for filling and nourishing whole grains for your bedtime snacks like salt-free popcorn, whole wheat crackers with peanut butter and more.

Go for nuts

Nuts are a great source of healthy fats. Almonds and walnuts contain melatonin, a hormone that helps  promote your sleep cycle. Eating a handful of nuts can increase the quality of your sleep.

 Take it Cheesy

Lean protein sources like cottage cheese is filled up with the amino acid tryptophan, which increases serotonin levels. Serotonin is a neurotransmitter and low levels of it can contribute to insomnia. While indulging in cottage cheese, top it up with raspberries, which is also a rich source of melatonin.

A cup of warm milk

Evidence suggests that the presence of tryptophan and melatonin content in milk promotes sleep. A cup of warm milk can act as perfect soothing agent for a restful bedtime routine.

Fruits

Some of the fruits contain melatonin that aids a sleep sound. For instance bananas, pineapples, oranges, kiwis, berries, prunes, raisins contain a good amount of melatonin that induces good sleep. To treat insomnia, experts suggest that eating  two kiwis before bed-time can increase your sleep duration by an hour over the course of a month.