Certain foods are natural aids for a good night's sleep. Foods that are high in tryptophan, an amino acid that's a precursor to serotonin (a neurotransmitter with sedative properties) help you get to sleep. Get your tryptophan from bananas, milk products, whole rice, lentils, maize and ginger.
Starchy foods that are high in slow carbs are also great sleep-inducers. They have a calming effect, fill you up and keep hunger at bay until breakfast. Protein (meat, fish and eggs) are less of a good idea as they tend to increase body temperature and have a stimulant effect.