9 eating habits that improve your sleep: Top Reasons 2024

Why Sleep and Eating Habits Are Important

If you’re searching for 9 eating habits that improve your sleep, you’re in the right place.

Here are the 9 eating habits that improve your sleep at a glance:

• Incorporate Tryptophan-Rich Foods
• Accept the Mediterranean Diet
• Avoid Foods That Cause Inflammation
• Opt for Sleep-Promoting Superfoods
• Time Your Meals Wisely
• Try Relaxing Teas and Drinks
• Support Your Gut Health
• Maintain Consistent Eating Habits
• Choose Nutrient-Dense Snacks Before Bed

Our daily eating patterns can have a significant impact on our sleep quality. Sleep deprivation is more than just feeling tired—it can increase health risks like diabetes, heart disease, and high blood pressure. What you eat, and when you eat, plays a huge role in how well you sleep. Consuming the right nutrients at the right times can help regulate your sleep-wake cycles, improve sleep quality, and reduce sleep disturbances. After all, sleep is critical for your body’s recovery and rejuvenation.

I’m Ben Trapskin, the creator of Yawnder. My personal struggles with sleep led me to explore everything about improving sleep quality, including dietary habits. I’ll share 9 eating habits that improve your sleep—insights backed by research and my own experience.

Let’s explore these simple yet effective eating habits to help you achieve a restful night’s sleep.

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1. Incorporate Tryptophan-Rich Foods

Tryptophan is an amino acid that your body uses to produce melatonin, the hormone that makes you feel sleepy. Since your body doesn’t produce tryptophan on its own, you need to get it from your diet.

Pair with Carbohydrates

To get the most out of tryptophan-rich foods, pair them with healthy carbohydrates. This combination helps tryptophan get into your brain more effectively, where it can be converted into melatonin.

Here are some tryptophan-rich foods to include in your diet:

• Turkey: Often associated with sleepiness after Thanksgiving dinner, turkey is a well-known source.
• Fish: Salmon and tuna are excellent choices.
• Eggs: A versatile and nutrient-dense food.
• Yogurt: A great snack that also provides probiotics.
• Nuts: Walnuts and almonds are good sources.

Pair these with healthy carbs like:

• Lentils: High in fiber and protein, making them a perfect match.
• Fruits: Apples, bananas, and berries are excellent choices.

Marie-Pierre St-Onge, an associate professor at Columbia University, emphasizes that combining tryptophan-rich foods with carbs can help clear the path for tryptophan to reach the brain. This combination is essential for better sleep quality.

Arman Arab, a postdoctoral fellow at Harvard Medical School, also supports this approach. He notes that the Mediterranean diet, which is rich in both tryptophan and healthy carbs, has been shown to improve sleep quality and reduce insomnia.

Try this simple meal plan:

• Breakfast: Greek yogurt with berries and a sprinkle of nuts.
• Lunch: A lentil salad with mixed greens, tomatoes, and a light vinaigrette.
• Dinner: Grilled salmon with a side of quinoa and steamed vegetables.

By incorporating these foods into your diet, you can help your body produce more melatonin, leading to better sleep quality.

2. Accept the Mediterranean Diet

Anti-Inflammatory Benefits

The Mediterranean diet is a well-researched eating pattern that’s beneficial for sleep. It’s rich in fiber, zinc, B vitamins, and magnesium, which are all linked to better sleep quality.

Fiber is crucial because it helps stabilize blood sugar levels, preventing nighttime awakenings. A study in the Journal of Clinical Sleep Medicine found that diets high in fiber are associated with more restorative slow-wave sleep.

Zinc, B vitamins, and magnesium are essential for producing sleep-regulating hormones like melatonin and serotonin. For instance, a cup of cooked spinach provides a good amount of magnesium, which helps relax muscles and calm the mind before bed.

Anti-Inflammatory Benefits

One of the standout features of the Mediterranean diet is its anti-inflammatory properties. Chronic inflammation can disrupt sleep, but foods like spinach, barley, and whole wheat can help lower inflammation levels.

Marie-Pierre St-Onge from Columbia University points out that diets high in anti-inflammatory foods are linked to better sleep quality. She explains that inflammation can interfere with sleep by causing discomfort and disrupting hormone levels.

Here’s a simple meal plan to get started with the Mediterranean diet:

• Breakfast: A bowl of oatmeal topped with berries and a handful of nuts.
• Lunch: A spinach and barley salad with olive oil and lemon dressing.
• Dinner: Whole wheat pasta with grilled vegetables and a sprinkle of feta cheese.

By adopting the Mediterranean diet, you’re not just eating healthier—you’re setting yourself up for a better night’s sleep.

3. Avoid Foods That Cause Inflammation

Dietary Inflammatory Index

When it comes to improving sleep quality, avoiding foods that cause inflammation is crucial. Foods high in unhealthy carbs and saturated fats can disrupt your sleep in several ways.

Unhealthy Carbs: Low-fiber, high-sugar foods like sugary cereals, bagels, and fruit juices can spike your blood sugar levels. According to research by Marie-Pierre St-Onge at Columbia University, these fluctuations can lead to frequent night awakenings.

Saturated Fats: Foods high in saturated fats, such as beef and chicken skin, contribute to inflammation. Arman Arab from Harvard Medical School explains that inflammation can lower sleep quality and duration. Consuming these foods often can also lead to weight gain, which is linked to sleep apnea and other sleep disorders.

Inflammation and Sleep Problems: Chronic inflammation disrupts sleep by causing discomfort and altering hormone levels. This makes it harder for your body to regulate sleep cycles effectively.

Dietary Inflammatory Index: One way to measure the impact of your diet on inflammation is by using the Dietary Inflammatory Index (DII). Foods that score well on the DII are typically rich in anti-inflammatory properties. These include:

• Salmon: Rich in omega-3 fatty acids, salmon helps reduce inflammation and promote better sleep.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats and antioxidants that combat inflammation.

University of Michigan Insights

Erica Jansen, a nutritional epidemiologist at the University of Michigan, emphasizes the importance of reducing inflammatory foods for better sleep. Her research shows that people who consume fewer inflammatory foods experience improved sleep quality.

Example: Jansen found that women who increased their daily intake of fruits and vegetables by three servings saw dramatic improvements in sleep quality and reduced insomnia symptoms.

By focusing on anti-inflammatory foods and minimizing unhealthy carbs and saturated fats, you can significantly improve your sleep quality. This dietary shift not only helps you sleep better but also supports overall health.

Next Steps: Incorporate more anti-inflammatory foods like salmon, nuts, and seeds into your diet. Monitor your intake of unhealthy carbs and saturated fats to keep inflammation at bay and enjoy better sleep.

4. Opt for Sleep-Promoting Superfoods

High-Fiber Foods

Incorporating sleep-promoting superfoods into your diet can significantly improve your sleep quality. These foods are rich in nutrients that help regulate sleep cycles and improve overall health.

Kiwi: Kiwi is a powerhouse of antioxidants and serotonin. A study found that consuming kiwi can improve sleep onset, duration, and efficiency in adults with sleep disturbances. Simply cut the fruit in half and scoop out the flesh for an easy bedtime snack.

Tart Cherry Juice: Tart cherry juice is rich in melatonin, a hormone that regulates sleep-wake cycles. Research shows that those who drank tart cherry juice had higher melatonin levels and better sleep quality. Pair it with a handful of pumpkin seeds, another melatonin-rich snack, for a double dose of sleep support.

Nutritional Yeast: This superfood is packed with B vitamins and amino acids that support brain function and sleep. Sprinkle it on your meals for a cheesy flavor boost, and enjoy its sleep-enhancing benefits.

Pumpkin Seeds: High in magnesium, pumpkin seeds help regulate neurotransmitters that promote sleep. Add them to your evening salad or eat them as a snack.

Black Beans and Split Peas: These legumes are excellent sources of high fiber, which helps maintain stable blood sugar levels and supports gut health. A stable gut microbiome is linked to better sleep quality.

Sweet Potatoes: Rich in complex carbohydrates and potassium, sweet potatoes help relax muscles and nerves. Enjoy a baked sweet potato as part of your dinner to ease into a restful night.

Chia Seeds: These tiny seeds are packed with omega-3 fatty acids and fiber. Omega-3s can reduce inflammation, promoting better sleep. Add chia seeds to your yogurt or smoothie for a nutritious boost.

By including these high-fiber, nutrient-dense superfoods in your diet, you can naturally improve your sleep quality. These foods not only support better sleep but also contribute to overall health and well-being.

5. Time Your Meals Wisely

When you eat can be just as important as what you eat. Meal timing affects your circadian rhythms, which influence your sleep-wake cycle. Here’s how to time your meals for better sleep.

Early Eating

Avoid Late-Night Eating: Eating late at night, especially within two hours of bedtime, can lead to digestive issues like acid reflux and disrupt your sleep. According to research, eating closer to bedtime is associated with less restful sleep and higher rates of obesity.

Consistent Meal Times: Keeping regular meal times helps maintain your circadian rhythms. Irregular eating patterns can confuse your body’s internal clock, making it harder to fall asleep and wake up at consistent times. Stick to a routine for all meals, especially dinner.

Plant-Based Protein: Opt for light, plant-based proteins for dinner. Foods like chickpeas and tofu are excellent choices. They are not only easier to digest but also rich in tryptophan, an amino acid that promotes sleep.

Healthy Carbs: Pair your plant-based proteins with healthy carbohydrates. Whole grains like quinoa and brown rice can stabilize your blood sugar levels, making it easier to fall asleep. A study published in the Journal of Clinical Sleep Medicine found that a high-fiber diet is linked to more restorative sleep.

Chickpeas and Tofu: These foods are versatile and can be included in various dishes. For example, a chickpea salad or tofu stir-fry can make a satisfying dinner that won’t disrupt your sleep. Both chickpeas and tofu are rich in magnesium, which helps relax muscles and calm the nervous system.

Avoid Heavy Meals: Heavy, fatty meals can take longer to digest and cause discomfort, keeping you awake. Stick to lighter meals in the evening to ensure a peaceful night’s rest.

By timing your meals wisely and opting for light, plant-based proteins and healthy carbs, you can improve your sleep quality. Consistent eating patterns and early dinners can make a significant difference in how well you sleep.

6. Try Relaxing Teas and Drinks

Liquid Loophole

What you drink before bed can have a big impact on your sleep quality. Here are some beverages that can help you unwind and get a better night’s sleep.

Chamomile Tea: Chamomile tea is a popular bedtime drink for a reason. It contains an antioxidant called apigenin, which may help initiate the sleep cycle. According to nutritionist Sheth, many people find chamomile tea soothing and calming, making it easier to drift off.

Lemon Balm: Another herbal tea to consider is lemon balm. Known for its calming effects, lemon balm can help reduce stress and anxiety, which are common barriers to good sleep. A warm cup of lemon balm tea can be a perfect addition to your nighttime routine.

Low-Fat Milk: A glass of warm, low-fat milk can also promote sleep. Milk contains tryptophan, an amino acid that helps produce serotonin and melatonin, hormones that regulate sleep. Research suggests that milk peptides may relieve stress and improve sleep.

Herbal Teas: Beyond chamomile and lemon balm, other herbal teas like valerian root, lavender, and peppermint can also help you relax. These teas often contain compounds that reduce anxiety and promote relaxation, making it easier to fall asleep.

Tryptophan-Rich Drinks: Drinks that are rich in tryptophan, like warm milk or soy milk, can help you fall asleep faster. Tryptophan is converted into serotonin and melatonin, which help regulate your sleep-wake cycle. Pairing these drinks with a small carbohydrate-rich snack can improve their sleep-inducing effects.

Absorption Rates: The body absorbs liquids faster than solids, so drinking a sleep-promoting beverage can be a quick way to calm your mind and prepare for bed. This “liquid loophole” can be especially helpful if you need a quick and effective way to wind down.

By incorporating these relaxing teas and drinks into your evening routine, you can create a calming pre-sleep ritual that signals to your body that it’s time to unwind. Whether you prefer chamomile tea, lemon balm, or a warm glass of milk, these beverages can help you achieve a more restful night’s sleep.

7. Support Your Gut Health

Sleepbiotics

Your gut health plays a crucial role in your overall wellness, including your sleep quality. The community of bacteria residing in your digestive tract, known as the microbiome, can influence inflammation and even sleep patterns.

Prebiotics and Probiotics: Prebiotics are fibers that feed the good bacteria in your gut, while probiotics are live beneficial bacteria. Incorporating both into your diet can support a healthier microbiome. Studies have shown that consuming prebiotics and probiotics can improve sleep quality in humans.

Fermented Foods: Instead of relying on probiotic supplements, aim to include fermented foods in your diet. Foods like yogurt, kimchi, sauerkraut, and kefir are rich in probiotics. These foods not only support your gut health but can also help reduce inflammation, which is linked to better sleep.

“If we can improve our microbiota, it could reduce inflammation in the body and lead to better sleep,” says Arab, a researcher in the field.

Gut Bacteria and Sleep Hormones: Some early research suggests that certain gut bacteria might help convert tryptophan into sleep hormones like serotonin and melatonin. A 2022 study found that mice given prebiotics experienced more rapid-eye movement and other relaxing forms of sleep.

Inflammation Reduction: Reducing inflammation through a healthy microbiome can also contribute to better sleep. Fermented foods and a diet rich in prebiotics and probiotics can help achieve this.

Yogurt and Kimchi: Including natural sources of probiotics like yogurt and kimchi in your diet can be an easy and delicious way to support your gut health. These foods help maintain a balanced microbiome, which in turn can improve your sleep quality.

“More research is needed on ‘sleepbiotics,’ whether pills or food, to know their effect on slumber,” says Jansen, another expert in the field.

By focusing on your gut health and incorporating prebiotics and probiotics into your diet, you can support a healthier microbiome, reduce inflammation, and potentially improve your sleep quality.

Lead directly into the next section:

8. Maintain Consistent Eating Habits

Consistency Benefits

8. Maintain Consistent Eating Habits

Consistency Benefits

Sticking to regular eating patterns can significantly improve your sleep quality. Here’s why:

Regular Patterns: Eating at consistent times every day helps regulate your body’s internal clock. This can make it easier to fall asleep and wake up at the same time, improving overall sleep quality. Irregular eating times, on the other hand, can disrupt your circadian rhythms and lead to poor sleep.

Breakfast Importance: Starting your day with a nutritious breakfast can set the tone for better eating habits throughout the day. A balanced breakfast stabilizes your blood sugar levels, helping to prevent energy crashes and cravings later on. This can lead to better food choices and a more consistent eating schedule.

A study from Columbia University found that people who eat breakfast regularly have better sleep patterns and are less likely to experience insomnia.

Hunger Hormones: Consistent eating habits help regulate hunger hormones like ghrelin and leptin. Ghrelin increases appetite, while leptin signals fullness. When you eat at irregular times, these hormones can get out of sync, making you feel hungrier and more likely to overeat, which can disrupt your sleep.

Nutritional Foot: Eating a balanced diet consistently helps ensure you’re getting all the nutrients your body needs. This can improve overall health, including sleep quality. Make sure to include a variety of foods to cover all your nutritional bases.

Veggie Starter: One effective strategy is to start your day with a vegetable. This can help stabilize your blood sugar and reduce cravings for unhealthy foods later in the day. For instance, having a salad or some steamed vegetables before a carb-heavy breakfast can keep your appetite and blood sugar more stable.

“When people have a salad or other vegetable before a carb-heavy breakfast, their appetites and blood sugar tend to be more stable the rest of the day,” says St-Onge, a researcher in the field.

By maintaining consistent eating habits, you can help regulate your body’s internal clock, stabilize hunger hormones, and ensure you’re getting the nutrients you need—all of which contribute to better sleep quality.

Lead directly into the next section:

9. Choose Nutrient-Dense Snacks Before Bed

9. Choose Nutrient-Dense Snacks Before Bed

Balanced Snacks

When it comes to bedtime snacks, choosing nutrient-dense options can make a big difference in your sleep quality. Here are some top picks:

Nuts: Almonds, walnuts, and pistachios are excellent choices. They are rich in melatonin, magnesium, and healthy fats. These nutrients help regulate your sleep-wake cycle and improve sleep quality.

Seeds: Pumpkin seeds and chia seeds are packed with magnesium and tryptophan. Magnesium helps relax your muscles, while tryptophan converts to melatonin, promoting restful sleep.

Dairy Products: Greek yogurt and cottage cheese are great sources of calcium and tryptophan. Calcium helps the brain use tryptophan to produce melatonin, making it easier to fall asleep.

Bananas: Bananas are rich in magnesium and potassium, which help relax muscles. They also contain tryptophan, making them a perfect pre-sleep snack.

Nut Butter: Spread some almond or peanut butter on a rice cake or whole-grain cracker. This combination provides a good balance of protein, healthy fats, and carbohydrates to keep you full and stabilize blood sugar levels.

Rice Cake: Topped with nut butter or a slice of cheese, rice cakes offer a light, yet satisfying snack that won’t leave you feeling too full before bed.

Peanut Butter: A spoonful of peanut butter on a cracker or toast can provide protein and healthy fats, helping to keep you satisfied through the night.

Crackers: Whole-grain crackers paired with a bit of cheese or nut butter can offer a balanced mix of carbs, protein, and fats, aiding in a stable release of energy and a more restful sleep.

Jessica Ivey, a culinary and wellness dietitian, recommends walnuts for their heart-healthy omega-3s and melatonin, Greek yogurt for calcium and vitamin D, or a spoonful of peanut butter for a good mix of protein, fat, and fiber to regulate blood sugar.

By choosing nutrient-dense snacks before bed, you can support your body’s natural sleep rhythms and improve your overall sleep quality.

Frequently Asked Questions about Eating Habits and Sleep

What foods make you sleep better?

Certain foods contain natural compounds that promote better sleep. Here are some top picks:

1. Almonds: Rich in magnesium and melatonin, almonds can help regulate your sleep-wake cycle.
2. Kiwi: High in serotonin and antioxidants like vitamin C, kiwi can improve sleep onset and duration.
3. Tart Cherry Juice: Contains high levels of melatonin, which can help you fall asleep faster.
4. Fatty Fish: Salmon and mackerel are high in omega-3 fatty acids and vitamin D, both of which can improve sleep quality.
5. Chamomile Tea: Contains apigenin, an antioxidant that binds to receptors in your brain to promote sleepiness and reduce insomnia.

A study found that consuming tart cherry juice increased sleep time by an average of 84 minutes in adults with insomnia .

What are the best eating habits for sleep?

Adopting healthy eating habits can significantly improve your sleep quality. Here are some tips:

1. Consume a Balanced Diet: Include a mix of carbohydrates, proteins, and fats. Whole grains and lean proteins are especially beneficial.
2. Eat at Regular Times: Stick to a consistent eating schedule to support your circadian rhythms.
3. Avoid Heavy Meals Before Bed: Large meals can cause discomfort and affect sleep quality. Aim to finish eating at least two hours before bed.
4. Choose Sleep-Promoting Snacks: Opt for nutrient-dense snacks like nuts, seeds, and dairy products.
5. Stay Hydrated: Drink enough water throughout the day but limit fluids close to bedtime to avoid nighttime awakenings.

According to a study, irregular meal times are associated with poorer sleep and higher rates of obesity (source).

What foods should you avoid before bed?

Some foods can disrupt your sleep if consumed too close to bedtime. Here are the ones to avoid:

1. Caffeine: Found in coffee, tea, soda, and chocolate, caffeine can stay in your system for up to six hours and disrupt sleep.
2. Alcohol: While it may help you fall asleep initially, alcohol can lead to fragmented sleep and frequent awakenings.
3. Spicy Foods: Can cause indigestion and acid reflux, making it harder to fall asleep.
4. High-Fat Foods: Foods like pizza, burgers, and fried items can cause digestive discomfort.
5. Sugary Snacks: High sugar intake can lead to energy spikes and crashes, affecting your ability to sleep soundly.

Research shows that eating spicy and high-fat foods close to bedtime can increase the likelihood of acid reflux, which disrupts sleep (source).

By following these eating habits, you can create a conducive environment for better sleep and overall health.

Conclusion

Improving your sleep quality can be as simple as making a few changes to your eating habits. By incorporating nutrient-dense foods, maintaining consistent meal times, and avoiding known sleep disruptors, you can set yourself up for a restful night.

At Yawnder, we understand the intricate relationship between diet and sleep. Our goal is to provide you with the tools and information you need to make informed choices that benefit your sleep and overall well-being.

A healthy diet and consistent habits are key. Start small, the benefits of better sleep are worth the effort. As sleep expert Dr. Sophie Bostock says, “When our rhythms are haphazard, what it does is create stress on the body.” Consistency is crucial.

By following these 9 eating habits that improve your sleep, you’ll not only improve your sleep quality but also enjoy better mental and physical health. Commit to these changes, and watch your life transform for the better.

Sleep well, eat well, and live well.