No heavy meals bedtime
Avoid heavy meals close to bedtime, as they can disrupt sleep. Eat your last meal at least three hours before bedtime.
Avoid caffeine in the evening, as it can keep you awake. While alcohol can make you feel drowsy initially, it can disrupt your sleep later in the night.
Sleep-promoting compounds found in turkey, nuts, seeds, leafy greens, bananas, and sweet potatoes. These include tryptophan, magnesium, and potassium.
Don't go to bed hungry
Going to bed hungry can also disrupt sleep. If you need a snack, choose something light and easy to digest, like a small bowl of cereal with milk or a banana.
Avoid spicy or acidic foods
Spicy or acidic foods can cause heartburn or indigestion, which can make it harder to fall asleep or stay asleep.
Dehydration can harm sleep and health, so drink water throughout the day. Don't drink too much before bed to avoid waking up to use the bathroom.
Consider herbal tea
Chamomile and valerian root tea have relaxing properties that can promote sleep. Avoid teas with caffeine, such as black or green tea, before bedtime.