Simple carbs can put you on a ‘sugar swing’ and drop your blood sugar while you’re sleeping. That makes you to wake at early morning . Eat an egg, cheese, nuts or other protein-rich snack which keeps your sugar in control and stable. Food choices such as cheese , peanut butter , milk ,Yogurt , eggs , nuts . Most foods that contain protein also contain some fat, and a few also contain carbohydrate. Yogurt and milk contain tryptophan , calcium is effective in stress reduction . A serving of your favourite yogurt before bed help you sleep. Tryptophan convert to serotonin and melatonin that plays a role in sleep cycle.