Business Insider runs through science-backed tips that promote healthy sleep hygiene.

Watch what you eat before bed: According to the National Sleep Foundation, you should avoid simple carbs like white bread, pasta, and white rice before bed. These foods can reduce your levels of serotonin, a chemical that plays a key role for sleep.

You should also be sure to avoid caffeine and any food or drink that may induce heartburn. As far as the foods you should eat, here are some healthy choices for a late-night snack that won’t disrupt your sleep.

Set a bedtime and stick to it: Your body operates on an internal clock, called your circadian rhythm, which regulates organ function. Going to sleep and waking up at the same time each day, even on the weekend, will help your body synchronize this internal clock so that you’ll desire sleep at a certain time each night. This is helpful because it can allow you to fall asleep more easily when bedtime rolls around.

Otherwise, “if your sleep pattern is frequently changing, your body doesn’t know when it’s supposed to be awake or asleep,” says Stephanie Stahl, MD, a Sleep Medicine expert at the Indiana University of Health. 

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