Contrary to popular belief, this study found that eating a meal before bed improved sleep quality and decreased the amount of time it took subjects to fall asleep. Eat at least an hour before bed for best results. Other studies show that the meal can consist of any macronutrient combination so you don’t necessarily have to eat carbs to get the benefits!
Source 1: Afaghi, A., O’connor, H., & Chow, C. M. (2007). High-glycemic-index carbohydrate meals shorten sleep onset. The American Journal of Clinical Nutrition, 85(2), 426-430.
Source 2: Afaghi, A., O’Connor, H., & Chow, C. M. (2008). Acute effects of the very low carbohydrate diet on sleep indices. Nutritional Neuroscience, 11(4), 146-154.