Food to eat if you want a good night's sleep.

If you want a good night's sleep, a **small, light snack** before bed can help—especially if you're genuinely hungry. Good choices include:

* 🥛 **Warm milk** — provides protein and tryptophan. * 🍌 **Banana** — contains magnesium and potassium, which support muscle relaxation. * 🥝 **Kiwi** — some research suggests it may help improve sleep quality. * 🥣 **Small bowl of oatmeal** — provides complex carbohydrates and can be filling without being heavy. * 🥜 **A small handful of almonds or walnuts** — provides magnesium and healthy fats. * 🍒 **Tart cherries or a small glass of unsweetened tart-cherry juice** — naturally contain melatonin. * 🥛 **Greek yogurt with a few berries** — protein plus a modest amount of carbohydrate. ### What to avoid close to bedtime Try to avoid **large meals, spicy or greasy foods, lots of sugar, caffeine, and alcohol** in the few hours before bed. These can interfere with sleep or cause indigestion. **A simple bedtime choice:** Greek yogurt + a few berries, or a banana with a small spoonful of nut butter. If you'd like, I can also give you **7 specific bedtime snacks that may help you sleep better without causing weight gain**.