We all need an average of six to eight hours of sleep every day. Sleep is what refreshes our body and keeps us active through the day. Lack of sleep can cause so many problems, and can lead to ill health.

Eating the right food can make a difference to our sleep pattern. Here's a plan that you can try if you are struggling to get sleep at night.

Dairy products are a great way to get sleep. In fact, warm milk before going to bed can induce sleep in no time. Dairy products are rich in calcium that calms and relaxes the body. They have amino acid and other components that induce sleep in the body. Hence, it's an easy and healthy remedy that can be followed to get sleep. Another dairy product that induces sleep is yogurt. Research says that eating carbs can also produce sleep faster than usual.

While there are many products that you can take to get a good night's rest, there are many items you need to avoid as well. Meat products are not a good idea before sleep. Caffeine also contains compounds that stimulate the body and keep us awake. Hence, it's important that you don't drink coffee before hitting the bed.

Alcohol intake might make you feel drowsy and sleepy. However, alcohol is proved to disturb peaceful sleep since it makes you wake in the middle of the night. You will notice that in the second half of the night you constantly wake up. This makes you quite drowsy in the morning as well.

Spicy food must be avoided at night before going to bed. Components such as capsaicin are an ingredient in spicy food like chili peppers. They disturb sleep by changing the temperature of the body.

A healthy and balanced diet is what calms and gives the body a good nights rest.