Having trouble getting your ZZZ’s? You are not alone. According to the American Academy of Sleep Medicine, 30 percent of adults have symptoms of insomnia and 10 percent have it so bad that it causes daytime consequences.

Even if you’ve tried drinking cups of chamomile tea or shutting off the lights at a reasonable time, Mr. Sandman can often remain elusive. But instead of reaching for the bottle of sleeping pills, try changing your diet.

“The foods you eat have a significant impact on the quality of your sleep,” says Jason Wrobel, host of his own TV show on The Cooking Channel who has a roster of celebrity clients such as Woody Harrelson and Robin Wright. He tells Newsmax Health that he’s devoted a whole chapter to recipes that promote better sleep in his latest cookbook, “Eaternity.”

“People are generally over stimulated in today’s society,” he says. “Caffeine and artificial sweeteners are two of the main culprits. Refilling your coffee cup over and over again affects the adrenal and nervous systems causing feels of stress and anxiety.”

Dr. Ellen Kamhi, Ph.D, author of “The Natural Medicine Chest,” tells Newsmax Health that artificial sweeteners interfere with sleep because they contain excitotoxins that can over stimulate the nervous system.

“Stop drinking coffee and switch to an herbal tea after 3 p.m.,” she says.

Read more: Foods to Help You Get to Sleep Naturally