Diet is one of the most underrated sleep levers. These foods help or hurt your sleep in measurable ways.
Foods that help: kiwi, tart cherries, almonds
All contain natural melatonin or magnesium and have small but real effects on sleep latency.
Foods to avoid late: spicy, high-fat, heavy meals
These delay digestion and raise core body temperature — both fight sleep.
Caffeine cutoff: 2 p.m.
Caffeine has a 5–7 hour half-life. An afternoon cup still affects deep sleep that night.
Alcohol: helpful onset, terrible quality
Alcohol speeds sleep onset but fragments REM and increases nighttime awakenings.
Final word
Sleep is the foundation of every other health metric. Pick one habit from this guide and apply it for the next seven nights — small, consistent changes compound quickly.