Want to do everything possible to get a good night's rest? Pay attention to what and when you eat. Foods containing caffeine can keep you awake, while foods containing the amino acid tryptophan can help you feel calm and sleepy. To prevent a full stomach from interfering with sleep, time your last meal to end three hours before bedtime. And stop the fluids at least 90 minutes before you lie down.

What you choose to eat can affect the quality of your sleep. First, let's look at what to avoid. If you're sensitive to the stimulating effects of caffeine, in the late afternoon and evening, try to avoid chocolate, coffee ice cream and other foods that contain caffeine.

If caffeine is out, what foods are in? There's been much hype about the sleep-inducing action of tryptophan, an amino acid found in many plant and animal proteins. Tryptophan is one of the ingredients necessary for the body to make serotonin, a neurotransmitter that creates feelings of calm and makes you sleepy. You'll find tryptophan in turkey and other poultry, tuna, shellfish, red meat, dairy products, nuts, seeds, lentils, whole grains, bananas and soy products.

For tryptophan to work its magic, it has to compete with all the other amino acids in your bloodstream. The secret is to eat food high in complex carbohydrates along with the tryptophan-containing protein. (Can you say turkey sandwich?) The carbohydrates stimulate the release of insulin, which helps clear the competing amino acids from the bloodstream, allowing the tryptophan to be absorbed.

Dinners that are high in complex carbohydrates and low to medium in protein can help you relax in the evening and set the stage for a good night's sleep, recommends Michael Breus, Ph.D. in his book Good Night, The Sleep Doctor's 4-Week Program to Better Sleep and Better Health.

That brings us to overeating before bedtime. Even though you may feel drowsy after eating a big dinner or hearty bedtime snack, it doesn't mean you'll get a good night's sleep. Once you lie down, gravity is no longer aiding your digestion and the process slows down. Most of us have experienced that uncomfortable feeling of trying to go to sleep after eating more than we should too close to bedtime.

For some, the problem is compounded by heartburn or acid reflux. When you lie down, stomach acid can back up into your esophagus causing heartburn. And for many, spicy foods worsen the symptoms. So if you suffer from heartburn or acid reflux, try to finish eating at least three hours before bedtime, avoid heavily spiced dinners and skip the nighttime snacks.

If you don't want your sleep disturbed by the need to visit the bathroom, stop drinking at least 90 minutes before bedtime to give your body time to process the fluids. Bottom line is, if you value your sleep, it pays to think about what and when you eat and drink.