Warm milk (250ml) plus a little nutmeg

Snooze benefits: As well as tryptophan, your brain also needs calcium to produce melatonin, so milk is a good choice. Added to this is the fact that nutmeg contains trimyristin, a compound that helps reduce muscle tension so you feel more relaxed at bedtime

Roast beef slice with peanut butter

Snooze benefits: Beef is a good source of zinc,. Low levels of this mineral have been linked with insomnia. Spread it with peanut butter to make a rolled-up snack - this adds an extra dose of protein to help create tryptophan.

7 Snacks to help you snooze

Full-fat yoghurt (100ml) with a sprinkle of cinnamon

Snooze benefits: The creamy fat content of yoghurt has a mildly sedating effect. Choose natural rather than anything sweetened or fruity, as it has a low glycaemic index, meaning it won't spike your glucose levels. The addition of cinnamon helps to balance your blood-sugar too.

A handful of pumpkin seeds

Snooze benefits: The magnesium in pumpkin seeds helps to calm your nerves, and researchers from the University of Edinburgh also discovered it regulates your sleep-wake cycle, encouraging you to drift off at night.

A glass of cherry juice​ (150ml)

​Snooze benefits: Tart cherries, such as Montmorency, help your body to produce melatonin. Drinking a small glass 30 minutes before their main meal increased people's sleep time later by up to 90 minutes, say researchers from Louisiana State University.

An oatcake with houmous

Snooze benefits: This blood sugar balancing snack contains the perfect nutrient combination. The chickpeas in houmous also contain vitamin B6, which helps your body create melatonin.

Brazil nuts

​Snooze benefits: You'll consume your entire daily needs of selenium from a small portion of 3 Brazil nuts. This trace mineral regulates your internal body temperature while you sleep, so you don't wake up because you are too warm. Brazils also contain copper, which helps to increase sleep-inducing serotonin levels.