A Sleep Psychologist’s Go-To Bedtime Snacks Might Surprise You

However, Harris adds, while you don’t want to go to bed hungry, you don’t want to go to bed too full, either. “Eating larger meals within three hours of bed can cause trouble falling asleep in some people,” she says.

In addition to avoiding heavy meals, you’ll want to stay away from fatty, spicy, and acidic foods after dinner—as she says these can also harm sleep quality.

Instead, Michael Breus, Ph.D., a board-certified sleep specialist, generally recommends a light (200- to 250-calories or so) snack about 30 minutes before bed. While everybody is different, a combination of carbs, protein, and/or healthy fats will be satiating—but not stimulating—for most folks.