LAST week I went to see my doctor about my problem with insomnia. I have been having this problem for a while, but it looks like it is becoming worse as I age.  Some tests were done and everything turned out to be just fine. What do you eat for supper? My doctor asked me.

Apart from the normal dinner, I have to take a cup of tea before I go to bed, I said. That is the problem he told me. If you want to have a good sleep you must avoid eating some foods and drinks before bedtime. But, there are foods that can help you have better sleep if you eat them.He gave me a list and I did a quick research on the net and found a useful website on health matters, just to confirm what I was told by the doctor. CherriesFor those who can afford, buy cherries. Research has proved that cherries are one of the only natural food sources of melatonin; a chemical that controls the body’s internal clock to regulate sleep. Grapes also contain melatonin, but you have to eat more grapes to get the same effect that cherries give. These can help you sleep better if you eat them an hour before bedtime.OatmealThese cereals are beneficial in more ways than one. Eating oatmeal an hour before bedtime can help you get some good night’s sleep. This is because oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. They are rich in vitamin B6, an anti-stress vitamin, and some melatonin, too.BananasWho would have thought that bananas are good agents for muscle relaxants? Well, bananas contain potassium, magnesium and amino acid L-tryptophan. This gets converted to 5-HTP in the brain and the 5-HTP is converted to serotonin which is a relaxing neurotransmitter.Warm milkThis is my favourite. I can take a glass of warm milk any time. We all know that milk is high in calcium and several minerals which are good for the body. Well, the calcium and these other minerals contained in milk are known to have a relaxing effect. So a glass of milk before bedtime can earn you a good sleep.If you are experiencing problem with your sleep, you are advised to avoid everything that contains caffeine before you go to bed. Also supper should be light – overeating can also make one feel very uncomfortable, thus making it hard for you to get some good sleep.