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A mug of caffeinated tea can keep you up at night, but many herbal varieties have sleep-inducing ingredients. Drinking a tea made from lemon balm (an herb in the mint family) four times a day may help you sleep better, and chamomile tea is a classic sleep aid.
Melatonin levels rise naturally during the night, helping promote sleep, and are suppressed during the day, allowing us to be alert and wakeful. Calcium, like magnesium and potassium, is also a natural relaxant in the body. Dairy products are rich in calcium, and can be a good choice for a sleep-friendly evening snack.