Nighttime habits can affect sleep quality.

Our evening habits can affect our sleep.

This handbook by nutrition and sleep hygiene professionals recommends foods that improve sleep and prevent pain, indigestion, and sleep disturbances.

A warm glass of milk before bed is a good idea. Milk includes tryptophan, an amino acid that promotes serotonin synthesis, which regulates sleep.

A handful of almonds is a nutritious bedtime snack. They include magnesium, which relaxes muscles and reduces sleep cramps.

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Try caffeine-free chamomile or valerian root tea. These relaxing drinks might help you relax and sleep well.

Potassium and magnesium in bananas calm muscles and help you fall asleep.

Small bowls of whole grain oats are satisfying and deliver energy slowly, reducing blood sugar spikes that could interrupt sleep.

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