- Cut back on red meat and fill your plate with fibrous whole grains and quinoa, lentils, or barley instead. One cup of barley has 32 grams of fiber.
- Bulk up soups and salads by adding nuts, seeds, kidney beans, black beans, peas, or lentils. They’ll add protein and fiber, plus they’re rich in the amino acid tryptophan, says Nikki Ostrower of Nao Nutritionin New York City, just like turkey. Tryptophan stimulates production serotonin and melatonin, both of which can encourage a good night’s sleep.
- Don’t skimp on veggies. Leafy greens are not only fibrous, but they’re magnesium rich, which helps calm you down, says Ostrower.
- Eat fruit with the peel on it instead of sugar for dessert, she says.
“Whatever you eat, don’t eat too late,” says Ostrower. Take your last bite at least a couple of hours before bedtime, she recommends. “You need the body to focus on rest and recuperation while you’re sleeping, not digestion.”