What to Eat for a Better Night’s Sleep

Most people know that eating a heavy meal late at night can disturb sleep. But research shows that both what we eat and when we eat can make a big difference to how well we rest.

Foods Linked to Better Sleep

Studies suggest that certain foods—such as tart cherry juice, kiwifruit, and warm milk—may improve sleep quality. These foods are rich in tryptophan or melatonin, both of which play key roles in regulating the body’s sleep–wake cycle. Melatonin can also be found in eggs, fish, nuts, seeds, and some plant-based foods.

However, experts stress that no single “magic food” will guarantee a good night’s sleep. Instead, it’s the overall diet that matters most.

“You can’t eat poorly all day and expect a glass of cherry juice at night to fix your sleep,” says Marie-Pierre St-Onge, professor of nutritional medicine at Columbia University.

Diet Patterns That Promote Sleep

Research points to a plant-rich diet—high in fruits, vegetables, wholegrains, dairy, nuts, legumes, and lean proteins like fish—as the most beneficial for sleep.

• A 2021 U.S. study found that people who added more fruits and vegetables to their diet reported significant improvements in sleep within three months.
• A 2024 Spanish study of 11,000 students showed that low tryptophan intake was strongly linked to poor sleep and higher insomnia risk.

Tryptophan helps produce serotonin, which the body converts into melatonin. To be effective, it should be consumed with high-fibre carbohydrates, such as wholegrains or legumes.

Plant-based diets may also improve sleep by reducing inflammation, supporting gut health, and boosting intake of magnesium, a mineral that calms the nervous system and lowers stress hormone levels.

The Role of Magnesium

Magnesium, found in leafy greens, nuts, seeds, legumes, and wholegrains, is often lacking in Western diets. Studies suggest supplements may improve deep and REM sleep, though they are not a cure-all. Magnesium also supports mental health, potentially easing anxiety and depression, which are closely tied to sleep quality.

Timing Matters Too

Meal timing can influence sleep as much as food choice. Experts recommend:

• Avoiding heavy meals close to bedtime.
• Eating earlier in the day, starting with breakfast.
• Keeping consistent meal and sleep times to reinforce the body’s circadian rhythm.

One study even suggested that a dairy-rich breakfast eaten in daylight may boost nighttime melatonin production more than eating the same meal in dim light.

Beyond Diet

While a healthy, plant-rich diet can enhance sleep, researchers stress that it is only one piece of the puzzle. Sleep quality is also shaped by daily movement, mental health, light exposure, and underlying sleep disorders like insomnia or sleep apnea, which require medical care.

“Diet is an important part of the treatment plan,” St-Onge says, “but for some people, it needs to be combined with other interventions.”

✅ Summary:
A plant-based, nutrient-rich diet—especially foods containing tryptophan, melatonin, and magnesium—supports better sleep, while consistent meal timing reinforces the body’s sleep cycle. However, no single food guarantees rest; diet works best alongside lifestyle habits and medical care when needed.

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