According to the Mayo Clinic, here are some examples of foods that can help ease you to sleep:
1 – That Thanksgiving turkey we all wolf down is famous for making us want to nap. The reason is that it is full of Tryptophan, an amino acid that your body converts to melatonin and serotonin, both of which induce sleep. Mom was right on the mark with that warm milk before bedtime. Dairy foods are another good source of trytophan as well as peanuts, bananas, oats and poultry.
2 – Mayo also recommends eating a light bedtime snack that is mostly carbohydrate with a small amount of protein, as that combination is thought to increase the availability of trytophan to your brain.

Here are some examples they give of beneficial bedtime eats:
(A) Small bowl of oatmeal with low-fat milk
(B) Granola sprinkled yogurt
(C) Crackers with peanut butter, cheese or a slice of turkey on top
(D) A sliced apple and 1 ounce of cheese

To be sure of good night’s sleep, AVOID these foods like the plague!
Caffeine, alcohol (Frat house stupor not included), spicy foods and too much liquid without eating any solid food right before going to sleep.

Healthy eating,
Marianne