Foods to Sleep Better: What to Eat (and Avoid) for a Good Night’s Rest

My grandmother used to say, “Don’t go to bed with a full stomach, or you’ll have nightmares.” Intuitively, she was right. Going to bed shortly after eating can interfere with sleep. This is because when we begin to sleep, our bodies slow down: temperature, heart rate and blood pressure all decrease. If we lie down immediately after a meal, especially one that is large, caloric, or high in fat, this relaxation is disrupted—the body rests, but is still working on digestion and nutrient absorption.

A recent study presented at the European Society of Cardiology congress detailed the association between dinner timing and its effects on the body. The research found that eating late at night has a significant impact on blood pressure. The work, conducted with volunteers with hypertension, found that eating within two hours of bedtime keeps blood pressure elevated. Beyond two hours, this effect is not observed. The explanation is that the act of eating releases hormones that stress the body, when it should be starting to relax.

My grandmother also said, “Have a glass of milk before bed to sleep well.” She was right again. This is an area of science still under development, but studies indicate that diet can significantly aid in inducing sleep, particularly with foods rich in an amino acid called L-tryptophan. In the body, this amino acid functions to participate in the synthesis of serotonin, one of the hormones responsible for regulating mood and sleep. We do not produce this amino acid; This proves acquired through diet.

In addition to milk, other foods rich in L-tryptophan include:

• Almonds
• Brown rice
• Bananas
• Dark chocolate
• Chickpeas
• Honey
• Walnuts
• Eggs
• Fish
• Cheese
• Pumpkin seeds
• Dates

A number one enemy of sleep is caffeine. Avoid consuming anything with caffeine at least five hours before bedtime. Even if you think you are unaffected, this is important. Not convinced? Consider the science:

When it enters the body, caffeine binds to molecules with a similar structure to its own, called adenosine. In other words, they fit into the same “locks” in the brain. However, caffeine blocks adenosine, preventing it from fulfilling an important function: signaling that the body is becoming tired. The binding of caffeine to adenosine occurs because both have very similar structures.

It’s wise to be mindful of foods and beverages that stimulate the body. This doesn’t mean that if you sample one of them, all is lost. But avoid excesses and incorrect combinations. Be aware of these:

• Cinnamon
• Mate, black, or green tea
• Energy drinks
• Ginger
• Guarana powder
• Chili peppers

(Missing alcohol? Both it and cigarettes, two of sleep’s biggest enemies, will deserve their own chapter in this newsletter—the next one.)

there is no miracle ingredient for perfect sleep: a set of good choices is what counts. I’ll finish by citing a recent study published in the Nutrition Journal. It showed that the Mediterranean diet—rich in fruits, vegetables, fish, and olive oil, and poor in ultra-processed foods—helps reduce the risk of insomnia. Part of the effect may be due to foods rich in omega-3s, which help reduce anxiety.

A good night’s sleep isn’t just about feeling rested; it’s fundamental to overall health. A lack of sleep can impact mood, motor skills, exercise performance, and the immune system. Understanding the connection between diet and sleep is a crucial step towards prioritizing both. While individual responses to food can vary, incorporating these dietary considerations can be a valuable tool in improving sleep quality.

It’s important to remember that sleep deprivation is a significant health concern. As Dr. Roizen notes, it’s often underestimated because fatigue is a subtle, creeping threat. The risks associated with lack of sleep are substantial, impacting various stages of the sleep cycle and overall bodily functions.

Diet plays a direct role in serotonin production, a key hormone that, along with vitamins B6, B12, and folic acid, promotes healthy sleep. By understanding how food affects these processes, we can make informed choices to support better sleep.