Eat foods that increase melatonin

Moderate consumption of foods such as bread, rice and potatoes can also promote relaxing sleep, because your body needs carbohydrates to form tryptophan

Skip the midnight snack

Try to distract yourself from midnight cravings by reading a book or drinking some water, it may take a couple of weeks or more to break the habit of midnight snacking which will help you relax and enjoy restful sleep

Don't eat dinner right before bedtime

Don't eat right before bedtime because that food doesn't get digested, and the circadian rhythm is thought to be better controlled by eating dinner on time so that the body has time to digest the food before going to bed which is also good for health as well as restful sleep

Drink a glass of milk before sleeping

Tryptophan and melatonin are two components of milk that can help you sleep well because the brain releases melatonin, also known as the sleep hormone, which helps regulate circadian rhythms and prepares the body for sleep

Incorporate nuts into your tea/coffee time

Almonds, walnuts, pistachios, and cashews are just a few of the nuts that are often recommended as ideal sleep foods because, in clinical trials of dietary supplements, they have been proven to improve sleep quality in older people with insomnia