What foods hinder your ability to sleep

If you eat alot of food before you go to bed it weigh you down more and make you want to sit down or lay. food will make you less awake and more sleepy such as fruits. 

Chamomile Tea
Complex Carbohydrates: The whole grains like wheat farro, oat groats, quinoa, and brown rice all contain important vitamins like Vitamin B which promote the production of important sleep chemicals in your body like serotonin and melatonin. Your brain needs these chemicals in order to enter sleep mode.
Protein: A little protein, especially ones that contains the amino acid called tryptophan, can aid sleep. That means that the glass of warm milk before bed might actually be a good, natural remedy to insomnia (difficulty sleeping).