you need mainly two foods to sleep well.

One is food including much protein.Hormone which tempts us to be sleeoy is basis of protein. Foods including protein are soybean product,dairy product,such as milk and cheeze and meat.

The other is food including much calcium. Calcium makes us calm ,and temptus to be sleepy. Foods including calcium are dairy product,such as milk and cheeze ,fish and shelfish, such as dried shrimp and pond smelt, kelp and sesame.

However it isn't good to eat only foods including protein and calcium, but it is the most important to have a well-balanced diet for good sleep.

And you mustn't basically have a diet before bed.

However you may sometimes be hungry before bed. If you are hungry, you had better drink a hot milk. Milk include tryptophan,which turns to a sleepy substance and tempts us to be sleepy.