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Biochem J, 1997

[1] [2] Dietary modifications: Avoid large meals within 34 hours of bedtime to reduce nocturnal gastrointestinal discomfort Ensure adequate hydration throughout the day, but limit fluids close to bedtime Consider small, protein-rich snacks if hunger disrupts sleep, whilst staying within your caloric goals Avoid caffeine after early afternoon and limit alcohol consumption Sleep hygiene practices: Maintain consistent sleep and wake times, even on weekends Create a cool, dark, quiet sleeping environment Establish a relaxing pre-sleep routine (reading, gentle stretching, meditation) Limit screen exposure for at least one hour before bed Engage in regular physical activity, but not within 3 hours of bedtime Manage gastrointestinal symptoms: Work with your healthcare provider to optimise management of nausea and other GI effects

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