If you have trouble drifting off, the right bedtime snack may help promote a more restful night's sleep.

In a study, a tryptophan-rich snack before bed helped study participants sleep better and promoted morning alertness. Foods that provide a dose of tryptophan include bananas, dairy, nuts, eggs, soybeans, tuna, and chicken. Keep the serving size small and have your snack about an hour before bed.

The amino acid tryptophan is a protein precursor of serotonin, a brain chemical that promotes relaxation and sleep. In a recent study, people with mild sleep complaints who consumed a tryptophan-enriched protein drink shortly before bedtime slept better and experienced increased morning alertness. Other food sources of tryptophan include milk, oatmeal, baked potatoes, chicken, turkey, brown rice, bananas, yogurt, sunflower seeds, and nuts such as almonds and peanuts. A carbohydrate-rich snack before bed also may promote sleepiness. If you have chronic sleep troubles, see your healthcare provider for diagnosis and treatment.

RealAge Benefit: Getting 6 to 8 hours of sleep per night can make your RealAge as much as 3 years younger.

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