My last intake around 9 p is 30-80 g almost pure carbs (minimal fructose, moderate sweet taste; trying not to go for max sweet reward). Sweet potato w cinnamon, whole milk yogurt, tapioca pudding made w glucose syrup all make weekly appearances.

Warm milk often does the trick for me, and if you're primal that might be a good fit for you. If all else fails or you know you won't be sleepy at the right time (like when travelling) melatonin is a god-send. I don't use it every night, as it is possible to downshift your natural melatonin production if you get too habituated, but for isolated troubles, it can work wonders.

Saw this study just today: High-glycemic-index carbohydrate meals shorten sleep onset http://www.ajcn.org/content/85/2/426.full

Carbs before bed shut down my body like crazy... I'm out COLD, yet my body is working hard to burn it and I'm overheating. It's such a weird feeling that I just don't like anymore. I've turned to calming and chamomile teas (check ingredients for crazy things like "soy lechiten" or whatever that junk is!) or, if needed, melatonin. I also get sensitive to light especially in ketosis... so, as PrimalDanny said, make sure your lights are out, eyes are closed, and you're not stressing. Really focus on your relaxation.

My mind is always racing; I'm a complete overthinker. That runs rampant at night. If you give your body carbs and sugar before bed every night, it's going to remember that every night and expect it. It almost becomes an addiction. Make sure your dinner is filling enough to tide you over to just a small snack or something. Staying away from sugar, I sometimes blend an avocado with a bit of 100% dark cacao powder, a touch of erythritol and/or stevia, a few drops of coconut oil, and cinnamon... either freeze or put it in the fridge for a bit, and there's a pudding or ice-cream like sweet treat without added sugar.

Things that stop me going to sleep: 1. Not enough food, or feeling hungry 2. Too low carb - I find I don't need a lot of carbs, but I do have about 1/2 cup sweet potato with my dinner, which I eat about 8.00pm. I have a light dinner and not too much protein / meat. 3. Alcohol too late, makes me to sleep, but wake up wired and heart beating a couple of hours later. 4. Not having my regular magnesium. I have magnesium at dinner every day. 5. Taking supplements in the evening - fish oil and multivite can keep me from sleeping. 6. Working late, nuff said, brain wired. 7. Worries - writing a list of things that bother me before I go to bed and what I need to do about them the next day. 8. Overeating at dinner - body heats up too much, dont sleep well. 9. Dark chocolate - it's a stimulant and keeps me awake. 10. Any amount of caffeine affects sleep - some people are more sensitive than others. Cut out all caffeine if you cant sleep.

Cold showers. And exercise obviously.

Also, I find if I don't eat much earlier in the day I can overeat like that in the evening. Binging earlier makes it easier to stick to better foods and limit the size of the binge. Not that it's an ideal way to approach food. And of course Lights Out! reminds us that staying awake under artificial lights makes the body expect and demand sugar. Have you tried going to bed earlier?

Three eggs and a half-pound burger puts me out quicker than carbs, but jasmine rice is cheaper.

I'm a terrible, terrible overthinking night owl, but I've found that Ashwagandha tincture taken at about 9pm and then getting into bed and turning everything off helps me pass out before that carb seeking second wind. If I take it later I've already kicked over into that mode and it doesn't do diddly though.

I am a 'get in bed and freak out' person...um whatever you want to call that. Pasta knocks me out, but it makes me feel woozy the next day. I've had luck with no caffiene at all after noon, weight-lifting every other day, magnesium citrate at night, and Gaia's "Sound Sleep" herbal supplement.

I eat full fat Greek Yogurt to fall asleep, along with some whey protein thrown in for good measure. If I go without snacking I may lose some sleep initially, but after a night or so my body gets use to it and I sleep okay despite that nervous stomach feeling.

chocolate has caffeine. thats not very good for sleep. try melatonin it really helps me sleep.