Can’t fall asleep? It could be your diet! To quit tossing and turning, try this delicious recipes before bedtime.

If you like having a little bedtime snack, choosing foods that will help you nod off and avoiding those that will keep you awake into the wee hours will help you get a good night’s sleep. The ones to avoid are sugary snacks that create sharp rises in blood sugar, which is the opposite of what you need at this time of day.

This is a cocktail of potent ingredients that help promote sleep in several ways. Milk’s calcium content can have a calming effect on the central nervous system, and its lactose can release endorphins. It’s also rich in the amino acid tryptophan, which is turned into serotonin, the neurotransmitter that (among other things) regulates the body clock. Chamomile and valerian are both very relaxing herbs, too. Chamomile can calm the central nervous system, as can valerian, which is also a muscle relaxant.

Sleepy Time Brew

Ingredients

1 1/2 raw organic milk or coconut milk (almond or hemp)
1 chamomile tea bag
2 teaspoons cocoa powder
20 drops Valerian

Directions

1. Pour the milk into a small pan. Add the tea bag and simmer gently for about 8–10 minutes, to make a milky chamomile infusion.

2. Put the cocoa powder in the mug and mix with a small amount of filtered water to make a thick paste.

3. Remove the teabag from the milk, squeezing it to release the last remnants of chamomile infusion.

4. Add the valerian tincture and pour the hot milk into the mug, stirring well to mix it with the cocoa paste.

5. Drink it 10 minutes before you go to bed.

Serves 1

I hope you enjoy this brew and get to sleep quickly! I know I did.