Chamomile Tea
If you're not a fan of milk or are lactose intolerant, Chamomile tea may possibly do the trick. Similar to milk, Chamomile tea too has a relaxing effect on the body. Chamomile tea helps to improve sleep because it contains a large amount of a chemical called glycine that helps with relaxing the muscles and nerves and behaves like a mild sedative. Therefore, seeping a cup of chamomile tea before bedtime can promote better sleep. However, do make sure you go for a decaffinated Chamomile teas.
Banana
Banana is high in potassium and Vitamin B6, 2 important elements in the formation of Melatonin. Since melatonin triggers sleep, eating bananas as a bedtime snack can help you fall asleep. The potassium and magnesium in bananas also serve to relax the muscle and help to prevent muscle spasms and crams in the night.
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