Snacking on the right foods before bed can help you relax, making it easier to fall asleep. Moderation is key, however, as eating a large, heavy meal can disrupt your natural cycle. Choose small-to-moderate portions of foods high in carbohydrates, which promote restfulness. Also, the warm glass-of-milk trick is no old wives' tale, because dairy really can help you sleep, according to the University of Iowa. Opt for leaner items, as eating too much fat can keep you awake.
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Bedtime Food Options
Nutritious choices that may help you sleep include oatmeal with skim milk, plain, non-fat yogurt with a teaspoon of honey, a piece of fruit, whole-grain cereal such as puffed brown rice or a reduced-fat cheese sandwich on whole-wheat bread. For best results, eat these within four hours of turning in for the night and only drink a small amount of liquid with them. Drinking a large glass of milk, water or juice could make you get up to use the restroom, instead of letting you fall asleep.