I find that getting good healthy fats in before bed puts me to sleep like a baby..... I do 1/2C cottage cheese and about 1-2Tbsp of Peanut Butter or Almond Butter. But it sits heavy in my tummy and knocks me right out. I also try to limit my water intake after about 8pm.... 1am potty-breaks are no fun when you gotta get up at 3:45! lol
I drink endorush at @ 6pm... before dance class- but if I really push myself in the class- it doesn't even hold a candle to keeping me away. I'm zonked! But it gives me the energy I need during class.