Research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. Try dairy foods, they contain tryptophan, which is a sleep-promoting substance. Other foods that are high in tryptophan include nuts and seeds, bananas, honey, and eggs. But don’t overeat before bedtime.
Cut all caffeine from your diet four to six hours before bedtime. Make sure to check your meds, some over-the-counter and prescription drugs contain caffeine.
It’s best to avoid alcohol four to six hours before bedtime. Alcohol has different effects and sometimes may help you fall asleep. Other times you may experience frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you are drinking at night, have water to dilute the alcohol’s effect.
Beware of spicy foods and heavy meals. It can lead to heartburn. Skip the high-protein snack before bedtime, they are harder to digest. Keep hydated throughout the day, but stop the fluids by 8PM.
Remember, a good time sleep, 7-8 hours helps with your weight.