Trying to get some sleep? Being mindful of what you eat before bedtime can help you sleep better. Sugar and caffeine aren’t the only types of food that can keep you restless and awake. Yes, you heard right, there are foods that can actively keep you up at night! Here are some of Naturade’s top picks of the best and worst foods to eat before bedtime.

Related: Five Foods that Can Help Reduce Stress

Milk: Best

Parents may give their children a glass of milk before bed, but don’t realize it’s just as good for adults. Warm milk may help you fall asleep easier because milk contains an amino acid, tryptophan, which is a precursor to the brain chemical serotonin.

Wine: Worst

Alcoholic beverages are a bad idea if you want to get  proper rest. Alcohol metabolizes quickly in your system and may cause you to wake up in the middle of the night.

Cherries: Best

Cherries are one of the few natural foods to contain melatonin, the chemical that helps control our body’s internal clock.

Protein: Worst

Protein is counterproductive if you’re eating it late at night. Digestion slows down by 50% while you’re asleep. Protein can cause digestion to slow down even more.

Sweet Potato: Best

The complex carbohydrates in sweet potatoes can promote sleep. If sweet potatoes aren’t to your liking, lima beans, regular potatoes (baked with the skin on), and papaya also have similar sleep inducing effects.

Dark Chocolate: Worst

Many people don’t know this, but with 20 milligrams of caffeine, one bar of dark chocolate almost contains the same amount of caffeine as half an ounce of espresso.

More: Healthy Sleeping Habits to Boost your Immune System



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