High-carb or sugary foods
A little bit of something sweet before bed may be just what you need to rest happy, but if you gobble a huge slice of chocolate cake, the spike in your blood-sugar levels could cause your energy levels to spike and plummet, disrupting your sleep in the process.
So what *is* good to eat before bed? A banana? A small cup of plain yogurt w/ fruit? A cheese stick and crackers?
I think a good alternative to alcohol is peppermint or chamomile tea. Chilled in the summer, warm in the winter.
Cheese and wheat crackers—whole wheat—is always a good bet. For drinking before bed, I like a double-milk steamed decaf java or tea