Eating certain foods a’ certain times can spur physiological changes that make it almost impossible to doze off, says Alon V. Avid M.D., MPH, Try avoiding:

Coffee and chocolate after noon.
Reach for them in the afternoon to pick up your energy, and their caffeine will still be coursing through your bloodstream for hours afterward!
Instead: Eat celery with peanut butter. The protein from the peanuts revs your metabolism, and the crunch from the celery helps you stay sharp and keeps you alert without interfering with sleep.

Milk and other dairy products after dinner!
Although they have a reputation as natural sleep aids, the truth is that dairy foods get the adds churning in your stomach, keeping you awake! instead: Have some lean turkey Like milk, turkey is loaded with tryptophan, an amino acid your body needs to make the brain chemical that slows your nervous system before sleep—but turkey won’t upset your stomach!

Have a “sleepy” cookie!
What’s that? One made with oatmeal, granola or other whole grains. The complex carbohydrates in these types of cookies will steady your blood sugar, helping you to relax and stay relayed all through the night!