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A mug of caffeinated tea can keep you up at night, but many herbal varieties have sleep-inducing ingredients. Drinking a tea made from lemon balm (an herb in the mint family) four times a day may help you sleep better, and chamomile tea is a classic sleep aid.
What you eat and what you don't can have an effect on your ability to get to sleep and stay asleep. 1  Limit Your Intake Of Caffeine, Alcohol, and Nicotine: Caffeine and nicotine can have a pronounced effect on sleep, causing insomnia and restlessness.