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Milk is full of tryptophan, so it will have a sedative effect. Plus, itâs a good source of calcium, which helps regulate the production of melatonin. âIf you canât sleep or if youâre waking up in the middle of the night, get out of bed and have some milk,â Hensrud says. Make it even sweeter with a teaspoon of honey.
Cheese & crackers. It's all dairy â not just warm milk â that can help you get some shut eye, thanks to the tryptophan that comes from the protein. Cheese is an especially great choice (gram for gram, it has more tryptophan than turkey) when paired with crackers. The carbs in whole-grain ones will make you sleepy, but beware: Simple carbohydrates can reduce serotonin levels, a hormone that promotes sleep.