This is my go-to pre-bedtime (usually consumed around 8:00-8:30 pm or 1-1.5 hrs before lights out).
1/2 or 2/3c of old fashioined oats (lower glycemic and more nutrients than quick oats)
1/2c frozen wild blue berries
Pinch of shredded coconut
1 tablespoon of pure maple syrup
Pinch of sunflower seeds or almonds depending on what I have
Fill with non-dairy milk of choice (I prefer unsweetned almond)
Never had an issue with sleep after this.