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Food cannot cure every sleep problem, but meal timing and food choices can support the biological processes involved in relaxation and sleep.
Finish a large meal two to three hours before bed when possible. Heavy, very spicy or high-fat meals can worsen reflux and discomfort.
Caffeine can remain active for many hours, so sensitive people may need to stop it after lunch. Alcohol may make you sleepy at first but often fragments sleep later in the night.
Regular meals containing protein, fibre and minimally processed carbohydrates can reduce large swings in hunger and blood sugar. Foods such as oats, yogurt, eggs, legumes, fruit and nuts can fit into a sleep-supportive diet.
Dim light, reduce screen exposure, and pair a light evening snack only with genuine hunger rather than habit.
Frequent insomnia, loud snoring, breathing pauses or severe daytime sleepiness should be discussed with a health professional.
