Ferira is a fan of eating in a sleep smart way throughout the day—namely, including high-quality sources of protein and colorful, magnesium-rich plant foods. Magnesium is a mineral that’s important for lots of functions in the body, including sleep,* and according to Ferira, it’s a major nutrient gap. “Nuts, seeds, whole grains, leafy greens, legumes—these are magnesium-dense foods that should go into your [grocery] cart.” (You can find our full list of magnesium-rich foods here, if you’re curious.) 

No matter your recipe of choice, Ferira also recommends avoiding anything excessive before hitting the hay: excessively sweet, spicy, or heavy. “Our largest meals should not ever be close to bedtime,” she notes. “You might put some wonderfully spicy things in your shopping cart, but don’t consume those near bedtime.” 

Finally, we’d be remiss not to mention the famous tryptophan phenomenon—the essential amino acid that’s a precursor to serotonin, a neurotransmitter that converts to melatonin in the brain. In terms of eating foods chock-full of the amino acid (like poultry, oats, nuts, and seeds) to help foster sleep? “The science is not super clear on that, but if you are pro-tryptophan, it won’t hurt you,” Ferira says. 

It wouldn’t be a story about what to drink before bed if we didn’t mention what not to drink before bed: alcohol and caffeine. Both can interfere with your sleep, with alcohol inhibiting REM sleep, and of course, caffeine making it harder for you to fall asleep in the first place.

And when it comes to what you do want to drink, you might be wondering, what about waking up to use the bathroom? According to Winter, you can hydrate as much as you want if you don’t mind getting up to go to the bathroom. “If it happens, it’s no big deal really,” he says.

But of course, if you would rather sleep through the night, Stephenson says to simply enjoy your bedtime beverages about an hour before bed, and use the bathroom right before you go to sleep.