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Stress, too much alcohol, low blood-sugar levels ... there are zzzzzeveral reasons why a good night's kip can escape us. While some people might reach for the sleeping pills, happily, there are simple and healthy alternatives sitting in your kitchen cupboard. Fall into sweet dreams by nibbling on one of these ten high-carb calmers.

1) Banana
Cheap and instantly edible, a banana might look like one of the chirpiest, energy-boosting fruits around but is in fact a jolly good sleep aid. It digests more slowly and releases sought after sleep-supporting chemicals like magnesium and serotonin later in the night when you most need them.

Sometimes easier said than done, cutting out major nervous system stimulants like alcohol, chocolate and caffeine in the evenings will make a real difference to your sleep patterns.

2) Oatcakes with cottage cheese
"Oatcakes are an ideal, healthy snack if you wake up in the middle of the night and can't get back to sleep because you're peckish" says Patrick Holford, founder of the Institute of Optimum Nutrition.

"Because oatcakes have a low glycaemic index (GI) and a low glycaemic load (GL) they help keep blood sugar and energy levels even. They also help you feel fuller for longer so you don't feel hungry again so soon". And at 45kcal each, you won't pile on the pounds, either.

3) Chamomile tea
Chamomile is the traditional choice for a calming bedtime cuppa, marvellous as it is at relieving anxiety, tension and digestive upsets.

Research published in the Journal of Clinical Pharmacology found that chamomile tea induced a deep sleep in 80 per cent of heart surgery patients, despite the fact they were suffering from anxiety and pain. And in 2005, inmates of Surrey jail found herbal tea so effective that it almost replaced sedatives as a way of helping them sleep easy.

"A pre-made teabag is convenient" says herbalist Anastasia Stephens of the Body Mind Medicine Centre in London. "But your own infusion made from dried chamomile flowers bought from a health store like Neal's Yard will be three times as effective."

To brew a knockout tea, put two to three tablespoons of dried chamomile in a teapot with about four cupfuls of boiling water, and leave to stand for four minutes.

4) Scrambled eggs on wholewheat grain toast
"Foods that are high in carbohydrates and calcium, and medium-to-low in protein are ideal for promoting sleep" says Iain Bell, lifestyle consultant at www.onespa.com.

"Eating a high-carb meal like scrambled egg on brown toast stimulates the release of insulin, which helps clear amino acids that interfere with tryptophan, allowing more of this natural sleep-inducing amino acid to enter the brain and contribute to the boosting of other kip-friendly natural chemicals."




5) Carrots
"Anxiety is a major cause of insomnia. Most people at some time in their life will experience an inability to sleep worrying over what has, or what might happen, especially when it comes to serious health concerns. With swine flu cases on the increase, the importance of an immune-boosting diet is arguably imperative' argues Charlotte Rush, nutritional expert at www.sunraysia.co.uk
One brightly-coloured ally is Bugs Bunny's favourite, the humble carrot.

In the body, beta carotene is converted into immune-supporting Vitamin A. No other vegetable contains as much beta carotene as carrots. So chomping on carrots and drinking raw carrot juice can help reduce stress, and raise youe chances of a good night's sleep.

6) Porridge with milk
"Try a snack of porridge oats and milk or natural yoghurt before going to bed. Oats contain a substance called gramine which has calming properties" says Julia Alderman of www.thenutritioncoach.co.uk "The calcium in the milk is important for nerve function and relaxation."

7) Nuts
A handful of heart-healthy like almonds, hazelnuts or peanuts can help sleep come. They contain both tryptophan and a nice dose of muscle-relaxing magnesium.

8) Milk and honey
It seems there's some truth in the old wives' tale that a milky drink sweetened with honey can smooth the transition to sleep mode. The natural sugars in milk may boost serotonin levels, while the calcium and magnesium milk contains have a nourishing effect on the nervous system.

9) Chicken sandwich
It's thought B vitamins are key to the metabolism of brain chemicals such as stress-busting serotonin, which plays a part in sleep regulation. Chicken is a good source of B.

10) Apple pie and ice cream
Can the delicious dessert really help you return the Land of Nod?! Apparently so, according to www.welovesleep.co.uk founder, James Wilson. "Both are rich in tryptophan, important in the production of melatonin. Melatonin controls your body's circadian cycle, which chemically controls drowsiness, brings body temperature down and tells you when to get up and go to bed."