Nutrition Tips

Bananas are a of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain's key calming hormones.However eat this AT LEAST an hour before bed otherwise the sugar in it will affect your HGH levels which peak when your asleep.

Oatmeal is high in calcium, magnesium, phosphorus, silicon and potassium nutrients known to support sleep.
However this should be PLAIN oatmeal,so rolled,steel cut etc.Avoid the ones with sugar prebed.

Dairy,high in protein and fat such as cottage cheese which is high in casein protein which is VERY slow digesting,dairy is also full of calcium which is effective in stress reduction and stabilization of nerve fibers, including those in the brain.

One thing to note is if you take ZMA or something similar before bed then you should take it an hour after eating anything with calcium in as that inhibits zinc and magnesium absorption in the body.

If your cutting then I'd only go for eating dairy pre bed such as cottage cheese or greek yoghurt,same if your bulking,though if you can fit a one or 2 of the above into your marcos then by all means.However if you have never had any problems sleeping/recovery then just stick to the dairy and dont even think of touching ZMA