Food and Sleep Habits: How What You Eat Affects How You Sleep
As the holiday season quickly approaches, many of us—myself included—find ourselves indulging in festive treats and straying from our typical daily diets. Amidst all the hustle and bustle, it's easy to overlook how these seasonal changes in eating habits can have an impact on one crucial aspect of our well-being: sleep.
The relationship between food and sleep is both complex and bidirectional. Certain foods can promote restful sleep, while others may disrupt it. With about one-third of U.S. adults routinely falling short on sleep, it’s no surprise many are looking for natural ways to improve sleep quality.
We spend nearly a third of our lives sleeping, and it’s vital to our overall health. Sleep helps regulate our appetite, blood glucose levels, hormones, and supports energy, mood, and maintaining a healthy weight. But did you know the food you eat could influence how well (or poorly) you sleep?
Foods That Promote Better Sleep
If you’re looking to catch more quality zzz’s, consider adding these to your plate:
Foods Rich in Tryptophan (Think: "Turkey Time!")
Tryptophan is an amino acid that helps your body produce serotonin and melatonin, hormones that regulate sleep.
Turkey
Eggs
Milk
Bananas
Foods with Magnesium
Magnesium relaxes muscles and supports restful sleep.
Almonds
Spinach
Black beans
Complex Carbohydrates
These provide a steady release of glucose to the brain, which can promote drowsiness.
Whole grains
Fruits
Vegetables
Foods Containing Melatonin
Melatonin is a hormone that signals your body it’s time for sleep. Some foods naturally contain it.
Cherries
Walnuts
Foods That Can Disrupt Sleep
As tempting as some of these might be, try to avoid them—especially in the evening:
High-Caffeine Foods and Drinks
Caffeine is a stimulant that can interfere with melatonin production and delay sleep.
Coffee
Tea
Chocolate
Alcohol
Although it might help you fall asleep initially, alcohol disrupts the sleep cycle and leads to lower sleep quality and more frequent nighttime awakenings—especially if consumed within two to three hours of bedtime.
High-Sugar Foods
Sugar can cause blood sugar spikes and crashes, leading to restlessness or insomnia.
Spicy or Acidic Foods
These can cause indigestion and increase the risk of acid reflux, which may wake you up at night.
Heavy or Fatty Meals
These take longer to digest, which can keep your body alert and make falling asleep more difficult.
How to Eat Better for Sleep
Want to improve your sleep through nutrition? Try these research-backed strategies:
Stick to a Balanced Diet
Make sure you're getting a healthy mix of carbohydrates, fats, and proteins throughout the day.
Eat More Fruits & Veggies
These are rich in fiber, antioxidants, vitamins, and minerals that support overall health—including sleep.
Avoid Late-Night Eating
Eating within two hours of bedtime can disrupt sleep. Try to eat dinner at least 2–3 hours before going to bed.
Be Consistent with Meal Times
Irregular eating patterns can throw off your internal clock and are linked to poorer sleep and higher obesity risk.
Conclusion
Eating a healthy, balanced diet can help support better sleep quality. Incorporating foods rich in tryptophan, magnesium, and complex carbohydrates, while limiting caffeine, sugar, heavy meals, and alcohol, can make a noticeable difference in your rest.
However, food is just one piece of the puzzle. If you’re consistently struggling with sleep, it may be due to underlying medical or lifestyle factors—and it’s a good idea to speak with a healthcare provider.
So, this holiday season, while you’re enjoying your favorite treats, consider how your food choices may be affecting your sleep. After all, good sleep is one of the best gifts you can give yourself.
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