Many factors influence sleep quality, but one often overlooked aspect is diet. The food you consume before bedtime can either promote restful sleep or lead to tossing and turning throughout the night. Research suggests that certain foods interfere with sleep by disrupting digestion, increasing alertness, or causing discomfort. To improve sleep, it’s best to avoid certain foods in the hours leading up to bedtime. Caffeine, a well-known stimulant, blocks sleep-inducing chemicals in the brain, making it harder to fall asleep—especially for those sensitive to its effects. Heavy meals, particularly those rich in fats and proteins, take longer to digest and can cause discomfort. Spicy and acidic foods may trigger heartburn, disrupting sleep patterns, especially for individuals with acid reflux. Additionally, refined carbohydrates and sugary snacks cause blood sugar spikes, affecting the production of melatonin, the hormone responsible for regulating sleep. While alcohol may initially induce drowsiness, it often leads to wakefulness later in the night and increases the frequency of bathroom trips. On the other hand, consuming the right foods can promote restful sleep. Whole grains help maintain stable blood sugar levels, while foods high in tryptophan—such as turkey, soybeans, and pumpkin seeds—support melatonin production. Magnesium-rich foods, including dark leafy greens and avocados, further contribute to relaxation. A simple and effective bedtime snack could be a bowl of whole grain cereal with low-fat milk or a serving of guacamole with whole grain chips. By making mindful dietary choices, you can create an optimal environment for deep, restorative sleep.