You may have heard that foods such as turkey are high in tryptophan, which is used by nerves to create seratonin, an important sleep trigger. However loading up on turkey just before bed is not the best approach. What fewer people are aware of is that these high-tryptophan foods (generally animal products) are also high in other amino acids that produce other substances in your body, such as adrenaline. You may fall asleep more easily after a big turkey dinner, but it will be more difficult for you to stay asleep.

So what foods are more effective in helping you sleep better? Well first thing to keep in mind is that less is better. Your body needs to focus on rest and repair while you sleep, rather than digestion. It is more important to gear your evening meal towards relaxation and good digestion than to consume any particular food or drink before bed. Your dinner should:

• Emphasize low-to-medium glycemic index carbohydrates, such as whole-grain breads, rice, or pasta, yams, a mixed green salad, or lightly sautéed vegetables
• Include a small portion of a healthy fat-containing food, such as olive oil, avocado, or nuts or seeds or their oils or butters
• Include herb tea (especially chamomile or peppermint) or other non-stimulating water-based beverage
• If you want dessert, include only fresh, dried, or cooked fruit for dessert.

Ideally you should eat your last meal of the day four hours before bed time so that the bulk of the digestive effort is done before you need to sleep. Avoid snacking after that if you can, but if you must, keep it low key with nuts, warm milk or fruit.