These foods will be a good option for an evening meal:

Bananas contain B vitamins that support the production of serotonin, which in turn, helps regulate sleep. They are also rich in magnesium and significantly increase melatonin levels.
A glass of hot milk before bed is not just a tradition. Milk does have healthy benefits: it contains tryptophan and calcium, both of which contribute to sound sleep. Of course, this doesn’t apply to people with lactose intolerance. As for alternatives, you can choose non-dairy milk that contains high calcium.
Popcorn consists of whole grains that contain fiber, so it’s more healthy than chips. This is a great option for an evening snack unless the popcorn is too salty or cooked with a lot of oil.
While a late-night snack is not a great idea, yogurt is a good alternative to cookies. It’s a good source of protein and calcium and is equally good for health at any time of the day. Greek yogurt sprinkled with berries makes for a great creamy treat.

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