Foods to eat Eat a light, high-protein snack about an hour before bedtime. Foods high in protein produce serotonin, a chemical that helps the body to relax. Group High-protein foods Vegetables and legumes Soy beans, tofu, peanuts, lentils, potatoes Grains Oats, quinoa, brown rice Meat and poultry Turkey, tuna, eggs, chicken breast Dairy Cheese, yogurt, milk Try drinking a comforting beverage before going to bed, such as warmed milk or herbal tea. Just make sure that you aren’t drinking anything with caffeine. Foods to avoid Avoid eating right before bed, as a full stomach can disrupt sleep patterns. Foods high in carbohydrates and sugars will prevent you from getting a good night’s sleep. Stay away from greasy and spicy foods as well, as they can upset your stomach and make it difficult to fall asleep. Type of food Examples High carb White bread, pasta, breakfast cereal, corn, fruit High sugar Breakfast cereal, sweetened yogurt, dried fruit, bread, pizza Avoid drinking coffee, black tea, or soda in the late afternoon and evening. These beverages all contain caffeine, the effects of which can last up to 12 hours. Stay away from wine and beer before bed as well—even though it can make you feel sleepy, alcohol leads to a broken and shallow sleep.