Here are the worst foods you should avoid eating before you hit the pillow:

• Caffeinated coffee--avoid drinking caffeinated coffee after 4pm
• Chocolate--particularly dark chocolate due to its caffeinated content
• Alcohol--disruptive to the later stages of sleep
• Fatty foods--some evidence indicates a link between high-fat foods and disruption to circadian rhythms
• Meat--it takes awhile for the body to digest meat and this may disrupt sound sleep
• Spicy foods--may trigger heartburn and the possible increase in body temperature from eating spicy foods may disrupt sleep
• Grapefruit--due to the increased stomach acidity from eating this citrus fruit which may disrupt sleep

     So what are some foods that you should eat before going to sleep?

• Cottage cheese
• Herbal tea (just a cup)
• Casein protein shake
• Nuts (just a handful)
• Peanut butter
• Eggs
• Milk (just a cup)
• Cheese

     Research has shown there is evidence that refined or processed carbohydrates (characterized by large sugar content) seem to create a drug-like effect within the brain, thus causing addictive qualities mimicking alcohol addiction.  In essence, food behaves like a drug in terms of how it affects the brain, psychologically as well as physiologically.  This is not really news for most of us.  We know certain foods have addictive qualities (think potato chips and ice cream).  The human body loves fat, sugar and salt.  Why?  Because fat is a macronutrient which is a slow-burning, long-term source of energy for the body needed for survival when food is scarce.  Because sugar is a macronutrient (carbs) which is a fast-burning, short-term source of energy needed by the body.  Because salt consists of electrolytes (i.e., sodium and chloride) needed by the body for cellular pH balance.  
      Excessive sugar intake may be addicting physiologically as well as psychologically.   To wit, sugar affects the dopamine receptors within the brain, making us feel good.  Sodas are an excellent example of sugar addiction since they are a concentrated source of energy within many people's diets.  Many become addicted to soda and need their daily fix or else experience withdrawal symptoms such as irritability, anxiety and depression.  
     The caffeine within coffee, like sugar, has a drug-like effect within the brain which makes us feel good.  We know that caffeine is a drug because it stimulates the dopamine receptors which mediate pleasure.  (Now we know why people flock to Starbucks every day--it's to get their drug fix).  If their is a down-regulation of dopamine within the brain, one will feel a need to get more sugar and more caffeine in order to satisfy the urge to obtain the same pleasure.   Indeed, research has indicated that overweight and obese people seem to have this down-regulation of dopamine which lends itself to an increasing need for more sugar.   Since sugar contains calories, it makes sense that a chronic sugar addiction may cause one to become overweight or obese.
     If sugar, caffeine, fat, and salt have addictive-like effects on the brain, then does that mean all foods having these substances are inherently bad for the body?  The answer is no.  The natural sugar found within fruits is not nearly as concentrated as the sugar found within refined foods made in the lab (think high-fructose corn syrup).    Fats and salts are added to chips to make them more tasty and addictive but potatoes are inherently not unhealthy.  
     Sugars, fats and salt are added to foods to make them more sweet, have more mouth feel (thicker texture), and more salty because the body and the brain loves these ingredients.  It's simple:  our brains are hard-wired to eat carb-rich, fat-laden foods because the body needs sugar and fat to survive.  Regularly eating foods which have unnatural concentrations of sugars, fats, and salts (as well as man-made chemicals) may indeed turn us into junkies.  Yes, fast-food is addictive because it contains plenty of sugars, fats and salt to satisfy the palate.  The regular consumption of fast food may indeed produce long-term neuroadaptations within the brain reward and stress pathways.   Restricting fast-food and/or excessive sugar consumption may cause a withdrawal effect within the brain causing depression and anxiety.  
     If refined carbs behave like a drug within the brain, can psychological therapy resolve one's addiction to chips or ice cream, thus staving off bodyweight gain as a result of fat retention?   Theoretically, this may be the case.  But there are easier ways to lessen the addiction to chips and/or ice cream:

• Create new habits.  Go for a walk when an urge for a candybar occurs.  The exercise will lessen the immediate wanting for a quick sugar fix.  
• Keep a food journal.  Just the act of writing down the foods that you eat will provide a wake-up call to eat healthier foods.
• Reward yourself.  Choose a small goal and then reward yourself when you accomplish the goal.  Healthy rewards (e.g., a movie, bath, bike ride) make for healthy habits.

     Coffee is one of the most consumed beverages worldwide so it's really not at all that surprising that researchers have been studying its effects on the human body.  As such, much information has been discovered regarding coffee's benefits and possible negative effects.  
     
The Pros of Coffee Consumption:

• Coffee contains antioxidants, vitamins and minerals
• Research has indicated drinking coffee may reduce the risk of diseases and ailments including:

         *  Parkinson's
         *  Alzheimer's
         *  Type-2 diabetes
         *  Gallstones
         *  Some cancers (e.g., oral, colon, skin, esophageal, pharyngeal, breast, prostate)
         *  Asthma attacks
         *  Heart rhythm problems
         *  Strokes
         *  Liver cirrhosis

• Coffee may increase pain threshold
• Coffee is a stimulant which heightens focus and motivation

The Cons of Coffee Consumption:

• Excessive coffee consumption can affect normal sleep patterns
• May cause auditory hallucinations
• Hampers absorption of some vitamins and minerals (e.g., magnesium, zinc, iron)
• Can raise blood pressure
• As a mild diuretic, coffee can lead to dehydration and the depletion of water-soluble vitamins B and C as well as some minerals (e.g., calcium, iron, zinc)
• Coffee can stain the teeth
• The acidity in coffee can aggravate heartburn 
• Coffee is a crop which is heavily sprayed with pesticides

For your information, the following is the average caffeine content per cup (in mg):

• Drip coffee:  115-175
• Expresso:  100
• Brewed:  80-135
• Instant:  65-100
• Decaf, brewed:  3-4
• Decaf, instant:  2-3

     It seems like everyday a new study is published purporting another benefit of drinking coffee.  To wit:  coffee may reduce the risk of aggressive prostate cancer.  A recent study of over 48,000 males has found that those who regularly consumed the most coffee (six or more cups daily) had a 60% lower risk of developing advanced prostate cancer compared to non-drinkers.  Six cups of coffee does seem excessive, although even one to three cups daily was linked to a 30% lower risk.  Whether or not the coffee is caffeinated was found to be irrelevant.  Thus, it appears that the antioxidants within coffee may have a positive impact in lessening prostate cancer severity.  This potential benefit of coffee is plausible since there is evidence among other studies which indicate that coffee improves blood sugar control (i.e., possibly reducing the onset of type-2 diabetes), has anti-inflammatory effects, and affects sex hormone levels.  All of these aspects play a role in the progression of prostate cancer.   
     Other purported beneficial effects from drinking coffee include weight loss, decreased depression, increased muscle growth, increased life expectancy,  and decreased risk of gout, type-2 diabetes, Parkinson's disease, and Alzheimer's disease risk.  In regard to the latter possibility, mice were used in a study in which a decrease in the protein linked to Alzheimer's disease was observed (note:  both of the studies  supporting the aforementioned benefits involved caffeinated coffee). 
     Norwegian scientists have published a study in  the journal BMC Research Notes which seems to indicate a correlation with decreased physical pain and coffee ingestion.     
     I would say the benefits of drinking coffee far outweigh the risks--but remember, moderation (i.e., three or less cups daily) is the key!  Drinking more than three cups of caffeinated coffee daily may increase blood pressure.