1. Boiled eggs are high in biological value protein.

Eggs are a complete protein source, containing necessary amino acids that the body requires to repair and grow muscular tissue. Eating a hard-boiled egg before bed helps to keep protein levels stable throughout the night, which promotes cell regeneration and muscle mass preservation.

How to Include It:It can be eaten as a light snack an hour before bed, with whole-wheat toast or soft vegetables if desired.

2. Kiwi: Small yet Mighty.

Kiwifruit is high in vitamin C, antioxidants, and natural serotonin, all of which promote deep, comfortable sleep. It also contains potassium and magnesium, which aid to reduce muscle cramps and tension at night.

How to Include It:

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