It's best to eat a light meal in the evening, especially if you are dining late. You will sleep more deeply if you have finished digesting your food before you go to bed. A rich, heavy meal close to bedtime will interfere with your rest and leave you feeling sluggish in the morning. Avoid caffeine, especially after midday. This includes coffee, tea, chocolate, and many sodas.
Coffee has a half-life of four to six hours.
That means it takes that long for half of the coffee to be digested, and another four to six hours for the next quarter of it to be eliminated from your body. No wonder you still feel wide awake at eleven when you had your last cup after dinner. Sugar can also cause problems. Consider avoiding refined sugar in the evening because it is absorbed immediately into the bloodstream. That's why it gives you a burst of energy and sometimes makes you feel a little high.