Try a Little Sugar
You should finish eating two or three hours before bedtime. However, that comforting nighttime snack of milk and cookies may be just what the doctor ordered to get you back in bed. Sugary foods eaten about 30 minutes before bedtime can actually act as a sedative, and you can wake up without the morning fuzziness that accompanies synthetic sleeping pills.
Honey has the same sedative effect as sugar and may get you to bed more quickly. Try adding 1 tablespoon honey to some decaffeinated herbal tea or even to your warm milk for a relaxing pre-sleep drink.