What you eat can help or hinder your sleep, according to the National Sleep Foundation. The following tips can help you get a good night's rest. DO drink warm milk before bed. Milk contains tryptophan, an amino acid that promotes sleep. DO eat a large breakfast, medium-sized lunch and small dinner. Digesting a big dinner can prevent you from resting comfortably. DO include carbohydrates on your dinner plate. Carbohydrates help your body produce serotonin, a sleep-inducing hormone. DO try these late-night, sleep-friendly snacks: 1 cup of skim milk with 2 graham crackers or a banana smoothie made with 1 cup skim milk, vanilla yogurt and a banana. DON'T drink caffeinated coffee, tea and sodas after 3 p.m. DON'T use alcohol as a sleep aid -- it causes restless sleep.