A good night’s sleep is the first step to having a productive day, every day. Furthermore, research has shown that people who enjoy restful sleep also enjoy better weight control. But a full night’s sleep is not a luxury everyone enjoys. Insomnia is a sleep disorder that is characterized by the inability to fall asleep, having extreme difficulty falling asleep, or problems staying asleep. People who suffer from insomnia often wake up and can never get back to sleep or are never able to get to sleep in the first place.

It might come as a surprise to you, there are certain dietary or lifestyle changes you can engage in to help fight the feeling of insomnia. One recommendation not eating within 2 to 4 hours of bedtime. Second, refrain from drinking caffeine after 2 p.m., as the effects can keep you from falling asleep even up to 8 hours later. Third, you should limit alcohol in the evening, which can prevent you from having restful sleep.

Eating an early dinner, might mean you get hungry before bed so try to have a well-balanced meal that keeps you fuller longer. Try to eat a dinner abundant in protein, calcium and magnesium. Protein, like egg whites, cheese, poultry and red meat, is rich in the amino acid L-tryptophan, which can be converted to serotonin and melatonin, two hormones associated with sleep. Calcium and magnesium are known to calm your mind and can be found in nuts, dairy, broccoli and chick peas. Increasing melatonin levels, can increase total sleep time and sleep efficiency.

If you do get hungry before bed, choose a snack that won’t fill you up or upset your stomach, like bananas, nuts or oatmeal. You are trying to hold yourself over until morning, not try new and exotic food combinations. Fruit salads, or chamomile tea with ginger can be filling and calming for the stomach and digestive tract. A note to the wise, don’t drink too much liquid before bed that you have to wake up to use the bathroom throughout the night.

Aside from these dietary tips, if you suffer from insomnia you should try to establish both sleep-wake and eating schedules. Instead of eating 3 big meals, aim for 5 smaller meals so you’re not ravenous when it’s time for bed. Try to go to bed and wake up at the same time every day. Less variability in your waking hours and meals will help you become regimented and may even help you achieve those elusive eight hours of sleep.