What you eat affects how you sleep. One of the keys to a restful night's sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep; other foods keep you awake. We call them sleepers and wakers. Sleepers are tryptophan-containing foods, because tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn't so busy. Wakers are foods that stimulate neurochemicals that perk up the brain.

Tryptophan is a precursor of the sleep-inducing substances serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters. Making more tryptophan available, either by eating foods that contain this substance or by seeing to it that more tryptophan gets to the brain, will help to make you sleepy.

Keep it light (around 200 calories), so you don't overload your digestive system, and include one or two of these sleep-inducing foods from the list below. All help to relax tense muscles, quiet buzzing minds, and get the sleep-inducing hormones (Serotonin and Melatonin) flowing.

Bananas
They're practically a sleeping pill in a peel. In addition to a bit of soothing Melatonin and Serotonin, bananas contain magnesium, a muscle relaxant.

Chamomile tea
Chamomile is a staple of bedtime tea blends because of its mild sedating effect, which makes it the perfect natural antidote for restless minds and bodies.

Warm milk
Milk contains tryptophan, an amino acid that has a sedative-like effect, and calcium, which helps the brain use it. Plus, theres the psychological throwback to infancy, when a warm bottle meant "relax, everything is fine."

Honey
Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off Orexin, a recently discovered neurotransmitter thats linked to alertness.

Potatoes
A small baked potato wont overwhelm your gastrointestinal tract as it clears away acids that can interfere with Tryptophan. To up the soothing effect, mash the potato with warm milk.

Oatmeal
Oats are a rich source of sleep-inviting Melatonin, and a small bowl of warm cereal with a splash of honey is a delicious and relaxing comfort food.

Almonds
A handful of these heart-healthy nuts can send you to sleep because they contain both Tryptophan and a nice dose of muscle-relaxing magnesium.

Flaxseeds
When things are stressful, and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They're rich in omega-3 fatty acids, a natural mood lifter.

Whole-wheat ~Bread
A slice of toast with your tea and honey will release insulin, which helps Tryptophan get to your brain, where its converted to Serotonin.

Turkey
Its the best-known source of Tryptophan, it works better on an empty stomach in combination with some when there are some carbs. Put a lean slice or two on some whole-wheat bread midevening and you've got one of the best sleep-inducers in your kitchen.