• Sleep allows the body and mind to restore
• Sleep conserves energy
• Sleep improves memory and immunity.

There are some poor eating habits that might stop you from having a good night sleep. If you want to sleep soundly every night from now on, here are some changes that you might have to make:

1. Avoid eating too much before bed

• Eating a big meal one to two hours before bed can divert you from sleeping as the body is busy digesting instead of shutting down.

2. Avoid eating too much gassy or spicy foods at dinner

• Gassy foods including those of high fiber ones such as dried bean, cauliflower, broccoli, cabbage, raw onions, peas, leek, corn, brussels sprouts, and nuts could make you feel bloated and it can interfere with your sleeping.
• Spicy foods may cause heartburn and abdominal discomfort before bed.

3. Reduce intake of caffeine containing food or drinks and those of
    "hidden" caffeine

• Besides coffee, tea, cola, bottled iced tea, chocolate, and chocolate ice-cream and even some painkillers contain varying amount of caffeine which might keep you awake all night.
• You can try drinking decaffeinated coffee or cola, lemonade, ginger ale, soda water, herbal tea, or other flavored confectionary.