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What you eat and drink can significantly affect how well you sleep and recover. In addition to healthy habits like consistent bedtimes, regular exercise, and no screens in bed, these small tweaks can improve your overall sleep, recovery, and well-being in a big way.

1. Avoid sugary foods at night to prevent blood sugar spikes that disrupt sleep.
2. Increase magnesium-rich foods like leafy greens, nuts, seeds, bananas, and a little dark chocolate to promote relaxation.
3. Eat protein for dinner to support overnight muscle repair and stable blood sugar.
4. Stop drinking after 4 pm (or as early as 2 pm) since it alongside caffeine can interfere with falling and staying asleep.
5. Consume fiber-rich foods to aid digestion during sleep and reduce inflammation.

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