Are you feeling a sleep every night and it has become issue for you, then make sure that now its time to pay attention to what you are eating and drinking.

Always choose a right foods to eat around your bed time which plays an important role for helping you to get a good kind of sleep.

The most common and the best way to ensure good sleep is by having a glass of warm milk at the time of bed time. Dairy foods are rich sources of tryptophan, which is an ideal sleep promoting substances. Other great foods that are rich in nutrition that can help you to feel drowsy.

Carbohydrates are not all bad for you. Yes, they are known to energise the body, but when had with tryptophan rich foods can help. Why not eat some cornflakes with milk or even bread and cheese?

- It's not just your favourite cup of coffee, but even chocolate, cola drinks and tea that can be a sleep killer for you. Hence it's best to avoid all caffeine foods post 4 pm.

- always make sure to Go slow on all the excessive fat. Those who eat large amounts of fat in their dinner meal may have more difficulty sleeping. Consuming foods that are rich in spices and very heavy on the stomach should be avoided at night.

- Oils made from herbs like lavender, chamomile and even rosemary can be used to beat stress and relax the system.

Follow this easy and sensible steps to have sweet dreams.