It's recommended that you should stop eating between 1 and 3 hours before you go to bed and to avoid dairy, pasta and caffeine close to bedtime.
U nga endli vutiolori loko ku sale tiawara tinharhu leswaku u ya eku etleleni naswona papalata ku dya swakudya swo tiya ni swilo leswi nga ni khafeyini loko se ku tshinele nkarhi wo ya eku etleleni.