Carbohydrate-based meals increase blood levels of tryptophan, used by the body to manufacture serotonin, a “calming” neurotransmitter.  Also helpful…

Warm milk    It’s not a myth, warm milk at bedtime really will help you get to sleep. It settles the stomach, and the ritual of drinking it can help you calm down and fall asleep more easily.

Cherry juice   A study published in Journal of Medicinal Food found that people who drank eight ounces of tart cherry juice in the morning and eight at night for two weeks had about 17 minutes less awake time during the night than when they drank a non cherry juice. Tart cherries are high in melatonin,  hormone that regulates the body’s sleep-wake cycles. The brand used in the study was Cheribundi.

Helpful:  Tart cherry juice has 140 calories in 8 ounces, so you my want to cut back on calories elsewhere.

Source: Bottom Line Personal March 2015  interviewed Bonnie Taub Dix, RDN, CDN a registered dietitian and director and owner of BTD Nutrition Consultants, LLC, on Long Island and in New York