You may not think what happens at your dinner table has much to do with your nights of tossing and turning, but there is a connection. Diets high in refined sugar can cause indigestion and trigger insulin surges that interfere with the hormones that affect sleep. The solution is low-fat and high-fiber foods. When you eat is also as important as what you eat for a peaceful night. Eating late at night forces your body and brain to be digesting instead of resting. Avoid eating 3 hours before you go to bed.

The following are simple, tasty and nutritious options to help you get the 7-8 hours of sleep that are so critical to your health.

Bananas
Bananas are chockfull of potassium and magnesium. Both minerals help to relax your muscles to give you a peaceful night’s sleep. Bananas also have the added benefit of helping to lower your blood pressure while you sleep.

Popcorn
Popcorn with parmesan cheese provides a delicious combination of carbohydrates and dairy. Dairy contains tryptophan which is a precursor to a sleep-inducing hormone, and the carbohydrates in popcorn help your brain absorb tryptophan better.

Chia Seeds
Top your salads with chia seeds; they contain the sleep-inducing amino acid tryptophan. The tryptophan in chia seeds raises melatonin and serotonin levels, which promotes stable sleep. With more than twice the tryptophan of turkey, you’ll need just 2 ounces of chia seeds to help you snooze.