You might remember your mother giving you a glass of hot milk previous to bedtime to help you sleep. Studies have shown that a little milk can help you sleep better. And it’s not just milk either. There are a host of common foods that can help you get to sleep – and stay asleep – easier.

Here are a few good night foods:

Tryptophan-rich foods

Out of all essential amino acids, the most research has been carried out by nutritional researchers on tryptophan. It is also known as a sleep-inducing amino acid.

Tryptophan is a substance in certain foods that the body converts to an amino acid called L-tryptophan. This amino acid in turn helps the body produce the brain chemical serotonin, which many call the “sleep hormone.” Serotonin induces deeper and more restful sleep. (Strictly speaking, serotonin is not a hormone; it is a neurotransmitter.)

Foods rich in tryptophan include milk (hence the popular bedtime habit), cheese, eggs, nuts, fish, and beans. These are protein-rich foods, so they should be easy to remember when you’re deciding what to have for a bedtime snack.

Foods rich in carbohydrates

Eating food high in carbohydrates, especially four hours before bedtime, could make you sleep quicker. These include rice, breads, pasta, milk products, potatoes, and maybe a bit of fruit pie, banana, cake, or ice cream for dessert. Such foods also help release serotonin.

But it’s important to remember not to go to bed on a full stomach. When your digestive system is in full swing, it’s difficult for the rest of your body to settle down. If you’d like to sleep better at night, have dinner two to four hours before bedtime.

Here’s a few more tips to help you get all the sleep you need:

- Avoid caffeine. This one’s a no-brainer, but not taking any caffeine several hours before bedtime makes it easier to fall asleep. If you’re sensitive to caffeine (or if coffee makes you feel jittery and on edge), you might want to swear off all coffee, or at least eight hours before going to bed. (Paradoxically, some people seem to sleep better after consuming caffeine.)

- Don’t drink any fluids before going to bed. This might go against the habit of having a glass of milk before bedtime, but if you find yourself getting up in the middle of the night to go to the bathroom, it might be a good idea. It takes 90 minutes for the body to process any fluids, so keep this in mind if you want to sleep through the night.

- Avoid alcohol. Some people take some alcohol to get drowsy, but alcohol tends to cause restless sleep. The calming effect of alcohol also wears off after only a few hours, so you’re likely to wake up in the middle of the night