This breakfast smoothie could hold the secret to sleeping better at night and weve got the recipe

We all know that a 9 o’clock dinner consisting of a ribeye steak, creamed spinach and several glasses of Cabernet Sauvignon isn’t a recipe for a good night’s sleep.But in the new book “Eat Better, Sleep Better: 75 Recipes and A 28-Day Meal Plan That Unlock the Food-Sleep Connection” (Simon Element, Jan.

21), co-authors Marie-Pierre St-Onge, PhD, and Kat Craddock point out the opposite is also true.“There are also foods that can improve your sleep,” St-Onge, a nutritionist and the founding director of the Center of Excellence for Sleep and Circadian Research at Columbia University, told The Post.Tryptophan, an amino acid found in turkey that many blame for making them sleepy on Thanksgiving, can actually be found in a variety of plant and animal proteins and whole grains.

It’s not a holiday sedative but rather a vital component for the production of serotonin and melatonin, hormones that are key to healthy sleep.Other important foods for a good night’s rest include whole-grain, high-fiber carbs; healthy fats such as those found in chia seeds, avocados and cold-water fish; and four key micronutrients — zinc, magnesium, vitamin B6 and folate.

Such staples need to consumed throughout the day, not just at night, to support slumber.By contrast, eating badly can cause poor sleep, which leads to cravings for unhealthy foods, namely fried treats and simple carbs, and more sleepless nights.

“It’s a vicious cycle,” St-Onge said.Here, she shares two recipes for tasty, sleep-supporting meals.This fresh start has chia seeds, which are high in omega 3 fatty acids, and lots of fruit.St-Onge currently has a paper under review showing that increased consumption of veggies and fruits reduces sleep fragmentation.

“So [you have] less minor arousals throughout the night,” she said.In a blender, combine the 1⁄4 cup rolled (old-fashioned) oats, 2 tablespoons chia seeds, and 1/2 cup milk and allow to soak until the oats are softened and the chia has gell...