1, the best time for dinner: The best time for dinner is around 18 o'clock. Don't sleep for four hours after supper. Eat less dinner and have a good sleep. How much you eat depends on everyone's physical condition and personal needs, and it also depends on whether you feel hungry. At dinner, not to mention never being full.

2. Foods rich in carbohydrates: The latest research found that rice is the best choice for midnight snack because it has a good "hypnotic" effect. A study in the American Journal of Clinical Nutrition shows that rice can make the brain release two chemicals that promote sleep: tryptophan and serotonin, thus making it easier for people to fall asleep. Besides rice, bread is also a good choice.

3. Gas-producing foods such as sweet potatoes, corn and peas will produce more gas during digestion. When sleeping, undigested gas can cause abdominal distension and interfere with normal sleep. Spicy food such as pepper, garlic and onion. A few days ago, an Australian study showed that after eating spicy food, the body temperature will rise in the first cycle of sleep, which will lead to a decline in sleep quality. It can also cause heartburn and indigestion in the stomach and affect sleep. Too greasy food such as pork. Because greasy food will increase the workload of the stomach, liver, gallbladder and pancreas during digestion, stimulate the nerve center, keep it working, and lead to insomnia.