Don't Go to Sleep on an Empty Stomach Either
If you eat an early dinner between 5 and 7 p.m., by 10 or 11 p.m. you may feel hungry. Choose something that’s not going to agitate your stomach, like a cracker with a thin slice of cheese or four or five nuts if you don’t have any allergies. Don’t experiment with a new food prior to bed, says Zafarlotfi. If, for instance, your roommate has left a pecan pie in the fridge, and you’ve never eaten this before, before bed isn’t the time to try it because you don’t know how your stomach will respond.
Consider Some Carbs
A small piece of fruit, like half a banana, can be a soothing before-bed snack if you digest it well. Grapes may have too much sugar — which can interfere with sleep — to eat in the evening, says Zafarlotfi, but a small apple and a slice of cheese might be perfect. Another option is to go with some whole grains. A small bowl of oatmeal — just half a packet if you use instant — with milk is a good choice if fiber doesn’t give you gas.
Soothe Yourself With Herbal Tea
Chamomile tea or a blend like Sleepytime is a great natural remedy when you need to wind down after a chaotic day. It can also calm the digestive system, Zafarlotfi says, as long as you don’t drink so much that you wake up to go to the bathroom. If you need sweetener, add just a tiny bit of honey and, if you like, a squeeze of lime or lemon. You don’t have to forgo coffee during the day, says Zafarlotfi, but keep count of how many cups you’re drinking and stop caffeinated beverages at 2 p.m.
How to Eat for a Good Night's Sleep
If you're having trouble sleeping, your diet may be to blame. Follow these directions to eat right, sleep well, and wake up refreshed.