Whether you can sleep well at night has a lot to do with what you eat at supper. Clinical nutritionists also point out that one of the reasons leading to sleep disorder is eating some inappropriate food at supper. So, what foods can improve your sleeping quality at night?

1. Banana
Banana is called as the "sleeping pill" in fruits. It is rich in magnesium, which can relax the muscles.

2. Chrysanthemum tea
Drink a cup of chrysanthemum tea before going to bed can bring you comfortable and sound sleep. It is the best natural medicine.

3. Warm milk
It is known to all that a glass of warm milk before bedtime can improve sleeping quality. Milk contains tryptophan, which is similar to amino acid and has the sedative effect. can promote the brain to make full use of tryptophan.

4. Honey
A large number of sugar will make you excited, while a small amount of glucose can stimulate the brain to secrete orexin. Orexin is a newly discovered neuro-transmitter which is related with the reaction of thinking. Therefore, a few drops of honey in warm milk or herbal tea before bedtime can also relax yourself.

5. Potato
A small baked potato will not destroy your gastrointestinal tract. On the contrary, it can eliminate the acid compounds, which will prevent the hypnotic effects of tryptophan. If you mix it with warm milk and make as mashed potato, the result will be better.

6. Oatmeal
Oat is a valuable food before bedtime. Prepare a small bowl of oatmeal, and add in a little honey, it will be very effective.

7. Almond
Almond both contains tryptophan and magnesium-the best medicine for muscle relaxation. So eat a small amount of nuts is another effective way to help you sleep.

8. Flaxseed
Flaxseed is rich in fatty acid. When you feel depressed in your life, try to add two spoons of flaxseed in the oatmeal, it may bring you some unexpected effects.

9. Whole-wheat bread
A piece of toast, with tea and honey, can help the body release a kind of insulin, which can promote tryptophan reach to human brain and change into serotonin, as if someone whispers beside your ear: "it is time to sleep."

10. Turkey
Turkey is considered as the best source of tryptophan. When your stomach is basically empty and there are a very large number of carbohydrates, tryptophan will start to work. Put one or two slices of turkey on the whole-wheat bread, and maybe you will start the sleep journey quickly.