Glass of milk

You can’t believe every old wives’ tale you hear, but your grandmother was right when she said that drinking a glass of milk before bed was good for you.

Milk is a sleep supporter because it raises melatonin levels in the body, both of which induce sleep. Plus, milk has calcium, and recent research has found that calcium deficiency in the diet can cause disturbed sleep patterns.

Soybeans

Vegetarians, no need to worry that tryptophan may only be found in meat since soybeans in their natural state can provide 100 per cent of your daily value per cup. Soybeans not only contain a high concentration of this sleep-promoting amino acid, but they are also a source of calcium. Research has shown that adequate levels of calcium are linked to a better night’s sleep.

Salmon

As if there weren’t already enough positive health benefits for eating salmon, salmon along with cod, halibut, tuna, and snapper are all good sources of vitamin B6, which promotes the production of sleep hormones. Plus, salmon is high in protein to help keep you full throughout the night.

Spinach

This powerhouse vegetable boasts a long list of nutrients, including sleep-promoting tryptophan. Spinach is also high in vitamin B6, which plays double-duty to help tryptophan work its magic. Incorporate fresh spinach at dinner in salads, whole-grain dishes, sautéed and served alongside a protein, or blended into a smoothie.

Chocolate

A sneaky source of caffeine, chocolate can contain as much caffeine as a soda depending on how much you eat. Dark chocolate, in particular, contains more caffeine compared to white and milk chocolate. While a couple of small squares will not necessarily disrupt sleep, eating a whole bar of chocolate before bed could mean tossing and turning all night.