No Carbs Before Bed
To slip into stage 3 or 4 sleep, you need to have a high level of ghrelin before bedtime.
Carbohydrates depress ghrelin faster than any other nutrient, so eating anything, especially carbs, before bed can delay your entry into stages 3 or 4 for several hours.
So what does this mean? Well if you don't get enough restful sleep, you're likely to be hungrier and then you will eat more. This is why research has shown that on average people who aren't getting restful sleep tend to be heavier.
So to help you sleep well and deeply, let the hormones do their thing and don't eat after 9 p.m. especially no carbs!