London, Sep 1 (IANS): Try including rice, cheese and potato in your diet to help you get a good night's sleep.

There are a few food items which can improve your sleeping pattern, reports femalefirst.co.uk:

* A glass of warm milk: The old wives' tale about a glass of warm milk can actually work wonders. This is because dairy is a source of tryptophan, an amino acid which your body converts to melatonin and serotonin which acts as a natural sedative. Warming up milk increases the comfort factor and if you are hungry, try adding a few oats as the carbohydrates make it easier for the tryptophan to get to your brain.

* Cheese: Contrary to popular belief, cheese can actually contribute to a good night’s sleep! Tryptophan is an amino acid that our bodies convert to melatonin and serotonin which can help induce sleep. Calcium is also known to release serotonin. The key is not to overdo it and leave yourself at least two hours before going to bed so as to avoid indigestion.

* Potatoes: Carbs act as a natural sleep aid by stimulating the pancreas to secrete insulin. When this happens, some amino acids that interact with tryptophan leave the bloodstream and enter muscle cells, which causes an increase in the tryoptophan levels in the bloodstream and results in an increase in the serotonin levels. High carb foods include potatoes, pasta and bread.

* Valerian root: Valerian root is a herb that is believed to have a calming, relaxing effect on the body. It has been used for centuries to treat insomnia, mild anxiety and restlessness. The exact mechanism of action is unknown. However, it may act as a depressant to the central nervous to produce a mild tranquilizing effect.