Working as a PT and being a bit of a social butterfly late nights are not uncommon for me! But neither are early mornings in the gym so I need to sleep.
I always try to get one of these five in me - better than popping pills
Fruit Potassium in bananas relaxes muscles & B6 increases melatonin to treat insomnia. Cherries and grapes also contain melatonin
Cereal Low sugar, whole sugar cereal is complex carb rich, upping the amount of tryptophan in the bloodstream which helps you sleep
Dark chocolate serotonin relaxes body and mind, inducing sleep (yes an excuse to eat it!)
Honey glucose tells your brain to shut off orexin (a chemical which triggers alertness) Just one teaspoon is enough
Warm milk works wonders - combine with carb rich food like oatmeal, granola or toast makes it more effective. It's also high in calcium and other minerals known to have a relaxing effect