Food can make and break your sleep.

Practice smart sleep nutrition and sleep like a baby.

1. Caffeine in the morning and early afternoon can boost your mental and physical performance, but too much can degrade your performance. Up to 400 mg of caffeine (approximately 2 cups of coffee) is safe for everyday use, but more than that can cause insomnia, shakiness, restlessness, anxiety, or an upset stomach.

Stop caffeine at least 4 to 6 hours before bedtime. Caffeine promotes wakefulness and disrupts sleep.

2. Do not go to bed hungry. A light bedtime snack if you had an early dinner, can be helpful. yes, don’t eat a large meal close to bedtime. Also, avoid spicy or fried foods at least 3 hours before bed.

3. Don’t drink alcohol before bed. Alcohol makes you feel sleepy initially, but it disrupts and lightens your sleep several hours later. In short, alcohol reduces the recuperative value of sleep.

4. Nicotine and withdrawal from nicotine in the middle of the night also disrupts sleep.

5. Avoid drinking lots of liquids or heavy foods right before bed. This might disrupt your sleep by waking you up in order to use the bathroom. Also, remember to empty your bladder before you go to bed.

“sleep solves almost everything.”