A good night s sleep Eat before bed

Tryptophan is an amino acid that helps reduce anxiety and elevate serotonin, a brain chemical that promotes relaxation. In a recent study, mild insomniacs who ate a tryptophan-rich snack before bed reported more restful sleep and enhanced alertness next morning. Try a small chicken, tuna, or egg sandwich on wholemeal bread (carbs promote sleepiness), a banana, glass of milk, oat cake, or handful of almonds or sunflower seeds.