From Dr. Holly Phillips, M.D.

What you eat can affect the quality of your sleep on any given night—for better or worse. While certain foods and beverages are sleep-promoters, others are sleep-inhibitors when they’re consumed shortly before bedtime. To set yourself up for a good night’s slumber, be sure to stick with the sleep-enhancers in the evening and steer clear of the sleep-saboteurs. Since it’s not always obvious which foods have which properties, here is a cheat-sheet to help you make the optimal choices for an evening meal or bedtime snack.

Read Holly’s tips on how to avoid the 4pm slump. Also check out her guide on how to unwind before bed