If you need to stay up late, here’s what you should eat:

1️⃣ Light snacks with some protein

Almonds, walnuts, or cashews (unsalted) Warm milk (cow’s milk, soy milk, or almond milk) One boiled egg Greek yogurt with a bit of honey

2️⃣ Brain-boosting foods (if you need to focus)

Banana (rich in potassium, helps reduce stress) A small piece of dark chocolate (no more than 1–2 small squares) Whole wheat bread with a thin layer of peanut butter

3️⃣ If you want to fall asleep after staying up

Chamomile tea or other herbal teas (unsweetened) Banana Warm oatmeal with milk

4️⃣ Foods to avoid

Caffeine (coffee, green tea, soft drinks) High-sugar foods (can disrupt sleep) Greasy, fried, or spicy foods