As anyone who’s struggled with sleep knows, getting too few hours of quality rest at night can negatively affect almost every aspect of your health — focus, mood, energy levels and more. That’s why it’s important to build healthy habits that make it easier to fall and stay asleep, things like getting off screens within a couple of hours of bed, keeping your room at the right temperature and having a go-to wind-down routine. But food can play a huge role in how well you sleep, too. (If you’ve ever eaten too much rich food too close to bed time, then you know what we’re talking about…) And you can make choices that lend to getting good sleep throughout the day, not just in the evening. The top sleep saboteurs Alcohol: Alcohol might make you feel sleepy at first, but it actually disrupts sleep later in the night, meaning you’re more likely to wake up and get less of that deep, restorative rest. Caffeine: Caffeine lingers longer than most people realize, so if sleep is an issue, cut it off by noon. And that includes caffeinated tea, soda and even chocolate. Heavy meals before bed: Eating a heavy meal within one to two hours of bedtime is like trying to fall asleep in the middle of a rock concert: Your body is busy, digestion is revved up, and that makes it much harder to fully wind down. Plus, it increases the chance of reflux, which can be very uncomfortable. Exercise timing: Exercise is fantastic for sleep, but timing matters. Right before bed can leave you feeling more wired than relaxed. What to eat to improve sleep Fiber-Rich Carbs Research shows that diets high in fiber-filled carbs, like fruits, vegetables, beans, oats and whole grains, are linked to deeper, more restorative sleep. That’s likely because when your blood sugar spikes and crashes (especially after sugary, refined carbs later in the day), it can trigger stress hormones that wake you up in the middle of the night. Smoother blood sugar usually equals smoother sleep patterns. Protein Protein foods contain tryptophan, an amino acid your body uses to make serotonin and melatonin, which are key players in the sleep cycle. Think yogurt, milk, eggs, chicken, turkey, fish, nuts and seeds. You don’t need one giant protein-heavy dinner; you just want steady intake across the day. Omega-3 Fats The omega-3 fatty acids in foods like salmon, sardines, walnuts, chia seeds, and flax can also help support your body clock (aka circadian rhythm) and are linked to better sleep quality. With omega-3s, timing doesn’t matter, but consistency does. Magnesium Magnesium helps calm your nervous system and relax your muscles, and research suggests it may help you fall asleep faster. For magnesium-rich foods, it’s about all-day nourishment, not just eating them later in the day. You’ll find magnesium in pumpkin seeds, almonds, leafy greens, beans and whole grains. If you’re taking a magnesium supplement, stick with magnesium glycinate, take it closer to bed, and always check with your doctor first. Tart Cherry Juice Tart cherry juice naturally contains melatonin compounds, and some studies suggest it may help improve sleep time and quality. Drink it later in the day or in the evening, ideally 30 to 60 minutes before bed — but think of it as a small boost, not a miracle cure for insomnia. Meal plan for better sleep Breakfast: Greek Yogurt With Berries and Chia Seeds 1 cup Greek yogurt 1 cup berries 1 tablespoon chia seeds Lunch: Grain Bowl With Beans and Greens 1 cup brown rice 1 cup black beans 2 cups sautéed kale or spinach Dinner: Chicken or Fish, Quinoa and Roasted Vegetables 5 ounces chicken or salmon 1 cup quinoa 2 cups veggies Snacks Options 1-2 handful of walnuts, pistachios, pumpkin seeds or sunflower seeds Rice cake with sliced tomato and cheese This story first appeared on TODAY.com. More from TODAY: Family of influencer, 31, who died on birthday trip to Tanzania speaks out NFL reporter Dianna Russini announces The Athletic resignation over photos with Patriots’ Mike Vrabel Rock Roll Hall of Fame reveals 2026 class of inductees. Who made the list? ...read more read less