10 top foods for a good night's sleep

Want permission to eat before you go to bed? Here it is: About 90 minutes before you turn in for the night, head to the kitchen and make yourself a snack. Make it light and around 200 calories and you won't head into dangerous eating territory. You will relax your muscles, quiet your spinning mind, and rev up the sleep-inducing hormones serotonin and melatonin -- if you eat one of these 10 picks.

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• Bananas. Bananas contain serotonin, melatonin, and the muscle-relaxing magnesium.
• Chamomile Tea. Chamomile has a mild sedating effect.
• Warm Milk. Milk contains the sleepy amino acid tryptophan and calcium, which helps the brain use tryptophan. 
• Honey. Lots of sugar is stimulating, but a little glucose tells your brain to turn off a neurotransmitter linked to alertness.
• Potatoes. A small baked spud will make you yawn. Even better: Mash it up and put it in some milk.
• Oatmeal. Oats are a source of melatonin.
• Almonds. These nuts contain both tryptophan and magnesium.
• Flaxseeds. Two tablespoons on your bedtime oatmeal might just do the trick.
• Whole-wheat bread. Try this toast with tea and honey to release insulin and get tryptophan to your brain, where it's converted to serotonin.
• Turkey. More tryptophan here. 

If these 10 don't help, consult your physician about the possibility of deeper-rooted sleeping problems.