Foods to sleep & foods to wake up
We know that foods like coffee and chocolate are a great pick-me-up because they contain caffeine, but protein is also a great energizer. A breakfast with eggs and coffee or green tea, skip the bagel, will help wake you up, unlike waffles, donuts, or pancakes, which will spike your blood sugar, and drag you down.
To help you sleep, try eating a low-protein, high-carbohydrate meal like a quinoa bowl.
Source: Hatfield PhD., Frederic. Fitness: the Complete Guide. Carpinteria: International Sports Sciences Association. 9th ed., 2018. Print. Pg. 146.