Getting a good night’s sleep is one of the most important things you can do for your health. Sleep is not a passive process; during sleep our body revitalizes physically and mentally. The Centers for Disease Control (CDC) report that proper sleep reduces the risk of chronic conditions such as diabetes, heart disease, high blood pressure and clinical depression.

Proper sleep is essential for optimal daytime functioning. The doctors at the CDC advise that most adults should get between 7 and 9 hours of sound, uninterrupted sleep each night. The most common symptom of poor sleep is daytime fatigue and poor energy. The National Sleep Foundation reports that nearly a quarter of all US adults experience sleep difficulties that impair their daytime energy, motivation and concentration.

While many factors affect sleep including sleep environment (light, temperature, sounds), individual stress levels, and physical activity, your diet can play a large part in your enhancing (or impeding) your sleep quality. The foods and beverages you consume, especially in the evening, can either promote peaceful slumber or contribute to impaired sleep.

Foods that can keep you up at night

While some foods can support your body’s natural sleep rhythms, others may work against them. Certain ingredients and eating habits can interfere with falling asleep, staying asleep, or getting the deep, restorative rest your body needs. Here are some common culprits to watch out for:

  • Caffeine: Caffeine is a stimulant. Obvious sources include coffee and energy drinks, but caffeine also hides in tea, chocolate, and certain over the counter medications. Every person has their own level of tolerance to caffeine. For some the stimulant effects can last up to six or more hours. Other people may be able to fall asleep, but caffeine may prevent deep, restorative sleep. If you’re sensitive to it, aim to stop caffeine intake by 2 p.m. or earlier.
  • Alcohol: Even though alcohol may make you feel drowsy, it actually interferes with your sleep quality. Alcohol use reduces certain beneficial stages of deep sleep. These stages are essential for processing memory and promoting emotional balance. Alcohol use also increases the chances of waking up in the middle of the night, and stomach issues such as heartburn (GERD). Limit alcohol in the evening and never use it as a sleep aid.
  • Spicy, Heavy and Fatty Meals: Large or spicy meals too close to bedtime can trigger heartburn, indigestion, and discomfort, all of which interfere with sleep. High-fat foods like fried meals or rich desserts also take longer to digest. Try to finish dinner at least 2–3 hours before going to bed and keep late-night snacks light.
  • Sugary Foods and Refined Grains: Foods high in added sugar and refined carbohydrates (like white bread, pastries, and sugary cereals) can cause blood sugar fluctuations that can interrupt sleep. They may also stimulate the brain when you’re trying to wind down. If you need an evening snack, reach for something with fiber or protein instead.

For a nice overview of foods that can contribute to insomnia, see this article from the Dietitians at VeryWell Health.

Foods That May Help You Sleep Better

Just as some foods can disrupt sleep, others can help promote sound sleep. Certain nutrients are thought to support the body’s natural production of melatonin and serotonin—key hormones involved in sleep regulation.

Including the right foods in your diet may calm the nervous system, support digestion, and gently prepare the body for rest. Here are some top choices for small snacks to help you wind down and sleep more soundly. Remember not to overindulge; going to bed too full can impact sleep as well.

  • Complex Carbohydrates and Fiber: Whole grains, such as oatmeal, quinoa, brown rice, whole wheat bread and crackers help your body make serotonin, a chemical that supports sleep. Whole grains help to avoid blood sugar spikes that can disturb your rest.
  • Foods High in Magnesium: Magnesium is a mineral that supports relaxation and helps regulate melatonin, the hormone that controls sleep-wake cycles. Magnesium-rich foods include almonds, pumpkin seeds, spinach, avocados and black beans.

A bedtime snack of whole grain toast with almond butter can combine complex carbs with magnesium, a great duo for sleep support.

  • Tryptophan Containing Foods: Tryptophan is an amino acid found in protein-rich foods that can be converted into serotonin and melatonin. Including a modest amount of protein with dinner or as a light evening snack may help prepare the body for sleep. Good sources of protein include turkey, low-fat yogurt, eggs and cottage cheese.
  • Tart Cherries: Tart cherries (or tart cherry juice) are one of the few natural sources of melatonin. Several small studies have found that consuming tart cherry juice in the evening may improve sleep quality and duration. Look for unsweetened versions and consider drinking ½ cup to 1 cup about an hour before bed.
  • Herbal Teas: Herbal teas like chamomile and lemon balm contain compounds called flavonoids and apigenin that appear to reduce anxiety and promote relaxation, aiding in better sleep.

For more information on sleep-promoting foods, take a look at this article from Healthline.

Take Action

If you’re struggling with restless nights or low energy during the day, consider examining your diet. Look for foods that can interfere with sleep—like caffeine, alcohol, and heavy or sugary meals, especially in the evening. Consider adding sleep-supportive foods such as whole grains, magnesium-rich snacks, and herbal teas into your evening routine. By paying attention to what (and when) you eat, you can help your body ease into better, more restorative sleep.

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