What you eat and when you eat it changes how well you sleep. The mechanism runs through blood sugar, body temperature, and the production of sleep-related neurotransmitters.
Turkey, dairy, oats, almonds, kiwi, and tart cherry juice all support melatonin or serotonin production. A small carb-and-protein snack 90 minutes before bed can help sleep onset.
Heavy late meals, alcohol (sedates but blocks REM), spicy food (raises core temperature), and high-sugar snacks (rebound wakefulness around 3 AM).
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