Foods to Avoid Before Bed:
Caffeine, alcohol, fatty, and spicy foods can disrupt sleep by keeping you awake, causing acid reflux, or interfering with REM sleep. Opt for foods that are easy to digest before bedtime.

Top Foods to Eat Before Bed:

• Almonds – Rich in magnesium, melatonin, and healthy fats. They help relax the body and stabilize blood sugar.
• Bananas – A natural source of potassium and magnesium, they act as muscle relaxants. Vitamin B6 aids in serotonin production.
• Kiwi – Associated with faster sleep onset and longer sleep duration. Contains serotonin and antioxidants that combat stress.
• Cherries (especially tart) – One of the few natural sources of melatonin. They help with insomnia and improve sleep quality.
• Oatmeal – High in melatonin, fiber, and magnesium. When combined with milk and a bit of honey, it becomes an ideal evening snack.
• Greek yogurt – A source of calcium that aids melatonin production. Rich in proteins that maintain stable blood sugar.
• Walnuts – Contain melatonin, omega-3 fatty acids, and magnesium. They have anti-inflammatory properties and boost serotonin.
• Turkey – High in tryptophan and vitamin B6, aiding in the production of sleep hormones. Ideal in small portions during the evening.

Tips:

• Eat at least 1 hour before bedtime.
• Combine proteins with complex carbohydrates.
• Avoid large and heavy meals before sleep.