Put down the nightcap; try a glass of milk instead to get to sleep faster.

That’s according to Fitness magazine, listing the best and worst foods to eat before bedtime.

The list mentions milk not once, but twice, making it the best choice for those wanting to fall and stay asleep. Milk and cereal make the top of the list for its winning combination of carbohydrates and protein, which, according to registered dietitian Danielle Omar, helps out bodies produce the “happy hormone” serotonin, which produces melatonin. Melatonin is a neurotransmitter that has a calming effect.

Warm milk also helps people fall asleep, even though science can’t necessarily explain why.  

Read the full list of foods to eat and avoid at bedtime.

Milk’s role at bedtime is also being promoted in a new campaign from California Milk Processor Board (CMPB). Aimed at California’s Latino population, the new campaign hopes to encourage milk at bedtime.

"Duermes bien, sueñas bien — toma leche," one of the advertisements reads. Translated, it says: "Sleep well, dream well — drink milk."

Read, “Milk’s role at bedtime focus of new 'got milk?' campaign.”

Of course, for the true insomniac, the answer for getting to sleep may lie in Night Milk, a new product being developed overseas. Milk used in Night Milk is collected from cows during the night, resulting in an increased amount of melatonin. Read more about it here.