For a good night sleep, make sure not to drink caffiene after say 7 pm, if you want sleep by 11, may need to quit before that. Warm milk contains trytophan, which is the calming nutrient, that produces serotonin. The neurotransmiter responsible for for a state of calm, and by which melatonin is derived. It is a natural biological process the body produces for sleep. Melatonin, is produced in the peneal gland, from trytophan, as night falls more melatonin is produced. So sit quietly, in a dim room, before bedtime. A well lit room will be counter productive, as well as looking at a bright computer screen, before bedtime. Teenagers, and older adults are usually lacking in melatonin. For teenagers it is over productive hormones, whereas adults, we produce less and less as we age.There are many helpful supplements, for this ailment. Magnesium helps to relax the body. Melatonin, for the missing hormone, or trytophan, to produce melatonin, directly. Not habit forming, like sleeping pills. See my article on menopause for dosage amounts.