The National Sleep Foundation recommends the following dietary tips to raise your odds for getting a good night’s rest: reduce saturated fat and increase fiber intake; reduce sugar consumption, as too much sugar increases the likelihood that you’ll wake up in the middle of the night; avoid food and drinks that are spicy, greasy, sugary, or alcoholic to reduce your risk of sleep-interrupting heartburn; and consume more B vitamin-rich foods, such as dairy, eggs, meat, poultry, and fish, as they can regulate melatonin and help stabilize your sleep.
National Sleep Foundation, February 2017