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• Caffeine consumed even six hours before bed can make it difficult to fall asleep because it blocks the hormone adenosine, which promotes sleepiness. • The consistent overconsumption of calories can lead to weight gain, one of the strongest predictors of obstructive sleep apnea. Having excess weight is a factor because it can put additional pressure on the diaphragm and lungs, and can also lead to a narrower airway if fat accumulates around the neck and throat. Interestingly, our group has recently shown that toxicants in food or food packaging, like pesticides, mercury and phthalates – chemicals used to manufacture plastics – can affect sleep. Since toxicants can be found in both healthy and unhealthy foods, this research suggests that some foods can contain a mix of components that are both beneficial and harmful for sleep. Timing of meals and gender considerations The timing and consistency of eating, known as “chrononutrition” in the sleep research field, also very likely help to explain associations between healthy diets and good sleep. In the U.S., eating at conventional meal times as opposed to random snacking has been associated with better sleep. In addition, late-night eating is typically associated with unhealthier food intake – such as processed snacks – and could cause more fragmented sleep. A final and very interesting piece of this puzzle is that associations between diet and sleep often differ by gender. For example, it appears that the associations between healthy diet patterns and insomnia symptoms could be stronger among women. One reason for this could be gender differences in sleep. In particular, women are more likely than men to suffer from insomnia. Keys to a good night’s sleep Overall, there is not one magic food or drink that will improve your sleep. It’s better to focus on overall healthy dietary patterns throughout the day, with a higher proportion of calories consumed earlier in the day. And, in addition to avoiding caffeine, alcohol and heavy meals in the two to three hours before bed, the last few hours of the day should include other good sleep hygiene practices. These include disengaging from technology, reducing light exposure and creating a comfortable and relaxing environment for sleep. Moreover, allowing enough time to sleep and maintaining a consistent bedtime and wake time is essential.