The timing of your meals and the type of food you eat can influence the quality of your sleep. Below are some do’s and don’ts for a better night’s rest:
Caffeine can disrupt sleep because it stimulates the brain, kidneys, stomach, and intestines, and suppresses tiredness — making it harder to fall asleep. Caffeine is also found in cola, chocolate, and black or green tea. Avoid these products for several hours before going to bed.
Alcohol may help you fall asleep faster, but it causes lighter and more restless sleep. It can also lead to bad dreams, increased sweating, and headaches. Overall, sleep quality suffers.
A small amount of nicotine can make someone sleepy. But in regular smokers, nicotine acts similarly to caffeine. Smokers generally fall asleep more slowly, wake up more often, and sleep less deeply than non-smokers.
There are also foods that can support better sleep:
Tryptophan is a substance that can make you feel both relaxed and sleepy. It’s found in nut butter, yogurt, tuna, dates, and bananas. Eating one of these about 30 to 60 minutes before bed may help.
Tryptophan increases the production of serotonin, a hormone that calms the body. Carbohydrates in whole grain crackers or whole wheat bread help tryptophan reach the brain faster. A light carb-rich snack before bed can support better sleep.
Timing matters too: try to leave at least 3 hours between dinner and bedtime. If needed, have a light snack about 30–60 minutes before going to bed.
Going to bed on an empty stomach does not promote better sleep.