Trytophan is an amino acid that helps the brain produce serotonin, which helps you relax. You can find it in turkey, milk, chicken, ice cream, tuna and peanuts.

The soothing effect of trytophan can help you put your day's worries behind you and allow you to fall into blissful slumber.
On the other hand, avoid spicy and fatty foods, which can give you heartburn and keep you awake.

Similarly, too much liquid before bedtime can leave you running to the bathroom all night rather than sleeping.