8 Hours of Sleep! With Natural Foods -- Flattened Rice and Curd , About 1 cup at night before you want to Sleep will do the trick!

Atukulu" in English refers to flattened rice, also known as poha or beaten rice. There is a recipe which is very easy: Just use Flattened rice 1 cup and mix with Curd (The word curd is used in Indian English to refer to homemade yogurt, while the term yogurt refers to the pasteurized commercial variety known as "heat-treated fermented milk"). This is one of the best sleep aid if you don't want long-term bad effects of drugs to induce sleep at night. The flattened rice and curd combination was suggested as one of the best sleep aid by Swami Nithyananda Paramashivam in a discourse. There are several other references such as https://www.quora.com/What-are-the-benefits-of-eating-poha-with-yogurt-at-night