The Daily Star offers six tips for better sleep and maintaining a regular sleep schedule.

Lay off coffee and chocolate at least 4 to 6 hours before bedtime. Caffeine is a stimulant that can block sleep neurotransmitters, causing insomnia. So is nicotine. Try herbal teas, which have a sedative effect, such chamomile. Spicy foods can also keep you up by causing heartburn and indigestion.Snack on foods that contain tryptophan, for example, yogurt, milk, bananas and eggs. Tryptophan is an amino acid that helps produce serotonin, which in turn makes melatonin.