A Helpful Guide , to Pre-Bedtime Snacks , That Won't Prevent a Good Night's Sleep.<br />'The Independent' recently asked Sammy Margo, author <br />of 'The Good Sleep Guide,' which foods people should <br />eat before bed and those they should avoid. .<br />Here are 5 foods she recommended: .<br />1. Bananas, These magnesium-rich little wonders help <br />relax muscles and also contain serotonin <br />and melatonin, which can encourage sleep. .<br />1. Bananas, These magnesium-rich little wonders help <br />relax muscles and also contain serotonin <br />and melatonin, which can encourage sleep. .<br />2. Almonds, Not only are these nuts a source of healthy fats, they are also loaded with tryptophan and magnesium. .<br />2. Almonds, Not only are these nuts a source of healthy fats, they are also loaded with tryptophan and magnesium. .<br />Both help to naturally reduce <br />muscle and nerve function while <br />also steadying your heart rhythm, Sammy Margo, sleep expert and author <br />of 'The Good Sleep Guide,' via 'The Independent'.<br />3. Honey, According to Margo, one teaspoon of honey <br />is enough to release melatonin in the brain <br />and reduce orexin, which keeps people alert. .<br />4. Oats, Rich in vitamins, minerals and amino acids, <br />oats help produce sleep-inducing melatonin. .<br />4. Oats, Rich in vitamins, minerals and amino acids, <br />oats help produce sleep-inducing melatonin. .<br />They also stimulate insulin production <br />and raise blood sugar naturally. .<br />5. Turkey, According to Margo, this is one of <br />the most famous sources of tryptophan, <br />while also being a great source of protein. .<br />Foods to avoid before bed include:.<br />Alcohol, cheese, spicy food, <br />fatty foods and coffee. .<br />While particular foods and drinks <br />may feel warming, those that are spicy, <br />caffeinated, or high in fat and protein <br />can play havoc with our sleep. <br />Lying down after eating a spice-laden <br />meal can result in heartburn <br />and a restless night, Sammy Margo, sleep expert and author <br />of 'The Good Sleep Guide,' via 'The Independent'
