Don’t eat late in the evening

Late-night eating has been shown to have a detrimental impact on sleep quality as well as the natural production of HGH and melatonin.

However, the quality and type of late-night snack you eat may also have a role. A high-carb meal eaten four hours before bedtime helped people fall asleep faster in one research. While eating before bed isn't necessarily a negative thing, overloading yourself with traditional desserts or junk foods like ice cream, pie, or chips isn't a good idea. Cravings and overeating are triggered by these foods, which are heavy in harmful fats and added sugars. If you're craving something sweet, try some berries or a couple of dark chocolate squares (unless the caffeine bothers you). Instead, if you prefer salty snacks, try a handful of almonds.