Improve your chances of a restful night's sleep by incorporating these foods into your food plan. They're well-known for aiding relaxation and calming frayed nerves.

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It's not rocket science to learn that what you eat affects how you sleep. How many times have you gone to bed after a late dinner or a midnight snack and tossed and turned and had the most ferocious dreams all because of that unwise late feast?

If you want to improve your chances of a restful night's sleep it could be useful to note that there are a variety of foods which could aid relaxation and calm your frayed nerves.

Become a Tryptophan Fan

Some foods actively contribute to a good night's sleep because they contain tryptophan, an amino acid that the body uses to make serotonin.

Simply put, serotonin is a neurotransmitter that slows down nerve traffic so your brain isn't revved up and raring to go. By adding more foods containing tryptophan, a natural sedative, you are giving yourself a better chance of undisturbed rest.

Carbohydrates are particularly rich in this calming ingredient and many meal options can be planned that not only fit into your food plan but can also ensure you enjoy a safe passage to the land of nod.

Foods such as potatoes, pasta, bread, rice, couscous, eggs, seafood, chicken, turkey, cereals, houmous, seeds and nuts are high in tryptophan and are perfect snooze boosters and great for those wishing to lose weight.

Try to have little snacks of these during the day or incorporate them into your evening meal to ensure you benefit from their in-built snooze facilities.

Hunger Buster

Of course going to bed hungry is a sure-fire way to ensure you'll be counting sheep all night. So ensure your evening meal is satisfying and not heavy in proteins, which will lay heavy on the stomach and could keep you awake.

If you do find you are hungry at bedtime, then great bedtime snacks could include houmous with wholemeal pitta bread, wholegrain cereal with a little skimmed milk, a little porridge made with skimmed milk and raisins or a little peanut butter spread on crispbreads. Even a handful of pumpkin and sunflower seeds at bedtime is a handy and delicious nightcap.

Avoid caffeine-rich drinks such as tea, coffee and colas at bedtime, late night curries, alcohol and high protein foods such as red meat, full fat cheese and sugary drinks and foods, such as cakes, chocolate and biscuits - which can play havoc with your blood sugar levels. Some people sensitive to garlic may find that too much of this ingredient in their meals can upset their sleep pattern.

Herbal teas such as valerian have been found to be useful as night-time relaxants and many supermarkets and health food stores now stock a delicious range of bedtime teas that are worth exploring.

Snooze Foods

Meals that are high in carbohydrates and low to medium in protein will help you relax in the evening and could ensure you have the best chance of a good night's sleep. Try the following dinners for the best in snooze food:

- Wholemeal pasta with parmesan cheese

- Scrambled eggs with parsley

- Tofu stir fry

- Houmous with wholemeal pitta

- Seafood, pasta and cottage cheese

- Tuna salad

- Chicken sandwich

- Chilli with beans (non spicy)

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