If you’re having trouble falling asleep or keeping your eyes shut at night, what you had to drink might be to blame, according to a study published in the Journal of Clinical Sleep. The obvious one is caffeine, says Jessica Garay Redmond from the Department of Nutrition and Food Studies at Syracuse University, who notes a person should cut off those beverages, “at some point in the afternoon or certainly by dinner time so that they can then have a restful night sleep.”

Another no-no is alcohol, which “traps you in the lighter stages of sleep and dramatically reduces the quality of your rest at night,” reveals Rebecca Robins, a researcher at NYU Langone Health. Robins instead suggests drinking milk before hitting the pillow, adding, “That’s one of those recommendations that’s been around for a really long time.”

What tips do you have for getting a restful night of sleep?