It consists of an amino acid called tryptophan which generates an impact similar to a sedative. Do not eat any food or drink that contains high levels of caffeine, nicotine or alcohol for a minimum of 4 to 5 hours prior to going to bed. High levels of caffeine and also nicotine are stimulants that will maintain you from sleeping while alcohol can interrupt your body's all-natural rhythms. Also, refrain from eating a large meal much less than three hrs prior to going to bed. It is important to sleep in a well-ventilated area.