Better sleep
What and when you eat can affect how well you sleep. The biggest wins are usually cutting caffeine later in the day and avoiding heavy meals right before bed.
Enjoy more
- A balanced dinner 2–3 hours before bed
- Complex carbs at dinner: wholegrain rice, oats, sweet potato
- Foods with magnesium: leafy greens, nuts, seeds, beans
- Kiwi fruit and tart cherries (some small studies suggest benefits)
- Caffeine-free herbal tea, such as chamomile
- Warm milk if you find it comforting
Limit
- Caffeine after early afternoon (coffee, tea, cola, energy drinks, dark chocolate)
- Alcohol, which disturbs sleep later in the night
- Large, spicy or fatty meals late in the evening
- Lots of fluid in the hour before bed
A sample day
| Breakfast | Eggs on wholegrain toast with spinach |
|---|---|
| Lunch | Chicken and quinoa salad (last coffee before 2 pm) |
| Snack | Two kiwi fruit |
| Dinner | Baked fish, sweet potato and greens, by 7–8 pm |
Helpful tips
- Keep regular meal and sleep times.
- If you are hungry at bedtime, have a small snack like yogurt or a banana.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.