You already know what to avoid before bedtime: alcohol, coffee, spicy foods and sugary desserts. But it might surprise you to learn that there are some foods that you can eat for a better slumber.

Tryptophan, that amino acid that makes us drowsier after Thanksgiving dinner, is found in much more than turkey. Bananas, nuts, seeds, honey and eggs all have it, too. And crunching complex carbs like whole wheat crackers help boost serotonin, one of our body’s natural calming chemicals.

To rest best, eat dinner at least three hours before bedtime and have a snooze-inducing snack about an hour before you climb under the sheets!

MORE: Foods for Sleep