You won’t get the benefits

You won’t get the benefits of a good night’s sleep without achieving deep and rapid eye-movement (REM) sleep. These tips can help.

1. Choose night meals carefully. Protein-rich foods (such as fish, chicken, or lean meat) and high-quality carbohydrates can make you less likely to feel too full, which can disrupt sleep.)
2. Drink tart cherry juice before bed. It contains melatonin, which can help you fall asleep more quickly and sleep longer.
3. If you snack, snack smartly. Late-night nibbles should promote healthy blood sugar levels. Try Greek yogurt with flax seeds, low-fat cheese with raw veggies, or peanut butter with apple slices or crackers.
4. Don’t skip breakfast. Breakfast cues the master clock in your brain, priming your systems for the day keeping you on the proper sleep-wake cycle.