There are foods that help with sleep. Heavy, fatty meals and caffeine do not.
Cherries
Cherries contain melatonin, the sleep hormone your body produces in the evening. As you grow older, your brain produces less. A handful of cherries before bed makes sense.
Nuts
Nuts, half an hour before bed, contain tryptophan, which regulates your sleep rhythm. As do bananas, soybeans, tuna and milk. Warm milk with honey may work well.
Wholegrain
Wholegrain bread, rice or pasta promote sleep, especially combined with proteins.
Kiwi
Kiwi is rich in antioxidants: good for cell renewal and sleep quality.
Avocado
Avocado contains magnesium. You sleep more soundly and wake rested.