Diet & Sleep

Can healthy food choices help us fall asleep and stay asleep? The answer is yes. While many lifestyle factors can affect sleep, our eating habits can play an important role in improving both sleep quality and duration.

When it comes to nutrition and sleep, there are three areas to keep in mind. First, consider the foods and beverages that promote sleep. Next, consider those that can make it more difficult to fall asleep or disrupt deep, restful sleep. Finally, consider meal and beverage timing.

Foods to Add

Tryptophan-Rich Foods
You’ve probably heard of the “Thanksgiving food coma.” While it’s not caused by turkey alone, turkey is a rich source of tryptophan, an essential amino acid. Tryptophan is converted into serotonin, which in turn is converted into melatonin in the pineal gland. These two hormones help regulate your sleep cycle.

Other excellent sources of tryptophan include chicken, fish such as salmon, mozzarella cheese, and eggs. Plants that supply a good amount of tryptophan per serving include soybeans, pumpkin seeds, chia seeds, black walnuts, oats, and quinoa.

Magnesium
This mineral helps calm the central nervous system, supports muscle relaxation, and plays a role in regulating melatonin. Magnesium is found in foods like almonds, pumpkin seeds, spinach, and avocados. While supplements are popular, you should be careful about side effects and take small doses or talk with your health care provider before taking them.

Complex Carbohydrates
Unlike simple carbohydrates, which can cause rapid spikes and crashes in blood sugar, complex carbohydrates provide a steady source of energy. They may also help promote the release of serotonin. Focus meals on whole grains like brown rice, whole wheat pasta, quinoa, whole fruits, beans, and lentils. All of these provide a good source of complex carbohydrates.

Natural Melatonin
While our bodies naturally produce melatonin to improve sleep, there are also foods that contain natural melatonin. Tart cherries, tart cherry juice (go easy on the added sugars), kiwis, and pistachios are all good ways to increase melatonin directly from the diet and improve sleep quality.

Foods to Limit Before Bed

High-Fat and High-Protein Foods
Fatty or high-protein foods can be difficult to digest when consumed too close to bedtime. If your stomach is uncomfortably full, it can be hard to sleep. Fried foods and foods high in saturated fat are similarly disruptive to sleep patterns.

Spicy Foods
Foods cooked with a lot of spice can lead to painful heartburn. Heartburn, in turn, worsens when you lie down, making it harder to fall asleep. Because spicy foods can also raise body temperature, they may cause you to feel too warm in bed, delaying the time it takes to fall asleep.

Caffeine
This stimulant keeps us alert and thus prevents sleep. Drinking caffeine or eating foods that contain caffeine is a potential sleep disruptor for many people. Because individuals are affected by caffeine differently, it’s difficult to recommend a specific amount or time to limit intake.

Alcohol
While many people enjoy alcohol with dinner because it can have an initial sedative effect that helps them fall asleep, it ultimately decreases sleep quality. Once the effects of alcohol wear off, individuals may find themselves waking up and struggling to fall asleep again. Alcohol suppresses REM sleep, which is considered the most restorative stage of sleep.

Healthy Sleep Habits
To support the ideas mentioned above, consider eating meals at regular times to help maintain your body’s natural sleep rhythm. Dinner should be at least two to three hours before bedtime, if not more. This gives your body time to empty the stomach and digest food before you rest. If you have a high-fat meal planned, consider allowing an even larger window, such as three to four hours before bedtime.

Drinking water and other fluids earlier in the day can help those who find themselves waking during the night with a full bladder. Some people avoid fluids because of this, but doing so can decrease the body’s ability to digest food properly, along with contributing to other health concerns. Be sure to drink plenty of fluids earlier in the day.

The foods and beverages we choose each day do more than fuel our bodies; they also influence how well we sleep. While no single food is a cure for poor sleep, a balanced diet, thoughtful meal timing, and healthy evening habits can help create the conditions for more restful nights. Small, consistent changes to your nutrition and routine can add up over time, helping you wake up feeling more refreshed and ready for the day ahead.