Certain foods and drinks can promote better sleep by providing nutrients essential to sleep. Here are some foods that can help you sleep better:

• Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan, which can improve sleep in older adults, especially when paired with light exercise.

• Bananas: Banana peels contain tryptophan, and the fruit itself is a modest source of magnesium, both of which may help you get a good night’s sleep.

• Oatmeal: Oatmeal is high in carbs with a bit more fiber and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.

• Kiwi: Kiwi is a good source of serotonin, which can help regulate sleep patterns.

• Fatty fish: Fatty fish like salmon are high in omega-3 fatty acids, which can help reduce inflammation and improve sleep quality.

• Nuts: Nuts like almonds, walnuts, pistachios, and cashews contain melatonin as well as minerals like magnesium and zinc that are essential to a range of bodily processes.

• Rice: Rice consumption has been associated with improved sleep in some studies, although more research is needed to confirm this.

• Chamomile tea: Chamomile tea is a popular herbal tea that has been shown to have a calming effect and promote sleep.

• Honey: Honey can help increase insulin levels, which can help tryptophan enter the brain more easily and promote sleep.

Its important to note that while these foods may help promote sleep, there is no single food that is guaranteed to help with sleep. Additionally, eating large or heavy meals or eating too close to bedtime can make it difficult to sleep, so its best to eat small portions of sleep-promoting foods at night.