We know to avoid coffee and chocolate before bedtime since both contain caffeine and can keep you awake at night. But what to replace those delicious options with?

There are some drinks that can actually help set you up for a sleepy night of slumber.

Food and drinks that contain certain minerals, therapeutic herbs and tryptophan — an essential amino acid — can aid your body's production of serotonin and melatonin. Those are "important hormones in regulating your sleep," Dr. Matthew Schmitt, a doctor of sleep medicine at Piedmont Healthcare in Georgia, told CNN.

Two general rules apply: Stop eating and drinking at least two hours before bed so you can avoid trips to the bathroom and heartburn throughout the night. Avoid caffeine past 2 p.m. and evening alcohol, since the downsides include bathroom runs and interruptions in the deeper stages of sleep, said Dr. Raj Dasgupta, a pulmonary and sleep doctor and an assistant professor of clinical medicine at Keck School of Medicine at the University of Southern California.

And don't skip out on what the experts call good "sleep hygiene."

Supporting sleep with different foods and drinks can "really only work if the person obeys the foundation of good sleep," Dasgupta said.

"The foundation is always going to be having a sleep routine, having a nighttime ritual, transitioning into sleep and many things are involved in doing that."

If you're having trouble sleeping, make sure to consult with your physician or sleep medicine doctor.

Here are some soothing and fragrant teas and other beverages that may help usher in the rest you need.

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