Eat and drink Smarter
1. Limit caffeine and nicotine (see link to caffeine chart). Excess caffeine can cause sleep problems up to 12 hours after drinking it! Smoking (nicotine) is another stimulant that can disturb sleep, especially if you smoke close to bedtime or during awakenings.
2. Avoid big meals 3 hours before bedtime. Spicy or acidic food may also lead to heartburn at night. If you are hungry, it is okay to eat a light bedtime snack. Snacks containing tryptophan (bananas, milk, yogurt and nuts) may help you fall asleep.
3. Avoid alcohol before bedtime. While a nightcap may help you relax and fall asleep, it will cause awakenings later at night, when the alcohol level drops.
4. Drink plenty of water during the day, but avoid drinking lots of fluid before bedtime, to avoid frequent trips to the bathroom at night.
5. Avoid eating high sugar food and large quantities of refined carbohydrates (white rice, white bread). Millets and unrefined carbohydrates (brown rice, sojja, ragi, jowar) in moderate quantities are okay.