Are you feeling sleepy today? Already on your second cup of coffee and still fighting a yawn? You may be inclined to think it stems from tossing and turning on your pillow for hours, but others are beginning to believe that a good night’s sleep begins first thing in the morning … during breakfast.

Foods with the right nutrients can help you fall asleep and stay asleep throughout the night, allowing you to wake up refreshed and ready to start your day.

As with many other health-related problems, the solution is eating your fruits and vegetables. That’s right — research indicates a balanced, whole-food diet is the most conducive for deep, restful sleep. That means fruits, vegetables, whole grains, fiber and protein. And the lower in saturated fat, the better.

Legumes such as chickpeas, lentils, tofu, nuts, seeds and beans, which are all good sources of the amino acid tryptophan (trip-toe-fan), benefit you as well. You’ve likely heard of melatonin, key player in falling asleep, you’ll be interested to know that its production relies on tryptophan.

And there’s no shortcuts here: As a supplement, melatonin doesn’t necessarily provide the right dosage to optimize your sleep. Like most naturally occurring vitamins, nutrients work best when paired together, and supplements often supply the nutrients by themselves.

If you’re feeling overwhelmed, take a breath. You don’t need a massive overhaul of your life to sleep better. Small changes geared toward a healthier life are often additive. Adjusting one meal here and another snack there can make a great difference … one night of sleep at a time.