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There is a strong link between sleep and nutrition. All three – food, quantity and time of food – may affect you when you are trying to be comfortable at night. A healthy diet is important for good health, and some foods and beverages can be beneficial or detrimental to falling asleep.
Fruits and vegetables, fiber and an adequate protein, carbohydrates and healthy fat intake are linked to improved sleep quality. Meanwhile, large meals, alcohol and caffeine near bedtime may disrupt sleep.
No single food is guaranteed to provide a good sleep. Rather, the formation of a healthy eating pattern and regular sleep schedule could offer a more feasible solution.
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This article is part of
Sleep Health Hub
How Nutrition Affects Sleep
There are different ways in which nutrition influences sleep.Nutrition has various effects on sleep. Normal functions such as sleep and wakefulness depend on proper energy and nutrient intake by your body.
Nutrients like magnesium, L-tryptophan and other compounds which play a normal role in the body in relation to sleep can be obtained from a balanced diet. In addition, some research indicates that the overall pattern of a diet is more significant than the individual food.
Other ways, eating disorders can impact sleep. For instance, eating foods that are too rich late at night may lead to discomfort in the digestive tract, and caffeine may make you more alert.
Other factors, such as sleep and nutrition, can also interact. A lack of sleep can impact on appetite and food selection, making it difficult to follow a balanced diet.
Foods That May Support Sleep
There is no specific “sleep food,” but some healthful foods have nutrients and compounds that could aid in normal sleep processes.
Good options include:
- Bananas
- Kiwi
- Oatmeal
- Yogurt
- Milk
- Eggs
- Almonds and other nuts
- Pumpkin seeds
- Whole grains
- Leafy green vegetables
- Fruits and vegetables
Some of these foods contain magnesium, tryptophan, melatonin or complex carbohydrates. However, the research is ongoing and people may react differently to it.
An evening meal can consist of a protein source, whole grain carbohydrate, vegetables and a small portion of healthy fat.
The aim is not to identify that one food that makes you drowsy. Its goal is to develop a holistic eating plan for optimal health.
Foods to Limit Before Bed
Foods might cause discomfort or interfere with sleep if consumed near bedtime.
Consider limiting:
- Very spicy foods
- Heavy fried foods
- Large amounts of high-fat foods
- Very sugary foods
- HiPP foods, if they aggravate reflux.
- While chocolate or food containing caffeine might be OK, they’re not a good choice.
- Large portions of food late at night
- Foods that are spicy, fatty, acid and very heavy may be uncomfortable for those who are prone to heartburn or acid reflux.
But that doesn’t imply these foods should be eliminated from your diet completely. Timing, amount and personal sensitivity are important.
Caffeine and Sleep
Caffeine stimulates and can make you more alert. It is present in coffee, tea, cola and other soft drinks, energy drinks, chocolate and certain medicines.
A late afternoon or evening cup of coffee may interfere with sleepiness or quality of sleep. Caffeine is not quickly excreted from the body and may affect some people more than others.
If you’re having trouble sleeping, then try:
- Earlier consumption of coffee.
- Drinking beverages without caffeine at night.
- Checking caffeine content of energy drinks.
- If you’re sensitive to caffeine, restrict your chocolate intake near bedtime.
- Tracking the effects of caffeine taken in the afternoon on sleep.
For some, the caffeine may need to be eliminated before the others. One suggestion is to steer clear of caffeine for a few hours prior to sleep and adapt to personal needs.
Alcohol and Sleep
Alcohol may make some people feel sleepy initially, but it does not necessarily lead to better sleep. It may interfere with sleep architecture and lead to increased awakenings during sleep.
Taking a drink to “sleep on” is therefore not a good strategy.
Avoiding alcohol near sleep could help minimize sleep disruption if you drink alcohol. In some individuals, alcohol may aggravate snoring and sleep apnea.
Try to limit the amount of water you drink, as well as caffeine, a book, gentle stretching or another relaxing activity before bed.
Large Meals Before Bed
- Eating a large meal close to bedtime may make it uncomfortable to sleep.
- Digestion goes on after eating and a large meal can lead to acid reflux, indigestion and/or fullness. These can make sleep elusive.
- If possible, have the main meal of the day at least a few hours before retiring to bed at night.
- A little bit later in the day, a snack might be easier than a big meal if you’re hungry.
If someone has a large number of reflux or heartburn attacks at night, it is important that they take special care of their size and timing of meals and should consult a health care provider if they continue to have symptoms.
Hydration and Nighttime Sleep
Hydration is essential for good health. But some people might need to get up at night to go to the toilet if they drink excessive amounts of milk or water close to bedtime.
Don’t drink the majority of your fluids in the evening, drink them throughout the day.
Helpful habits include:
- Take water throughout the day.
- Drink enough fluids in hot weather or when exercising.
- Consume water as needed and based on thirst.
- Don’t drink too much of fluid before sleep.
- Avoid excess caffeine and alcohol in the evening, if these interfere with sleep.
- Need for fluids may change with activity, climate, diet, medications and health conditions.
Meal Timing and Sleep
For some people, when they eat is more important than what they eat.
Very late night eating or a big meal just before bed could disrupt comfort and sleep. Other studies indicate that following a regular eating schedule could help to maintain normal sleep-wake cycles.
A simple routine might look like:
| Time | Eating Habit |
| Morning | Balanced breakfast |
| Afternoon | Nutritious lunch |
| Evening | Balanced dinner |
| Later evening | Small snack only if hungry |
| Before bed | Avoid heavy meals |
You don’t need to be on a perfect schedule. The aim is to establish a regular meal schedule that fits your routine and night time.
Healthy Evening Snacks
If you really are hungry before bed, a small healthy snack might be better than a large meal or not eating anything at all.
Some options include:
- Yogurt with fruit is good for you.Yogurt with fruit is a healthy option.
- Two of these bananas will make a delicious snack with a little nut butter.
- Oatmeal
- Including a small portion of nuts.A small amount of nuts.
- Fruit
- Whole grain toast topped with protein.Whole grain toast topped with protein.
- Milk is acceptable if you can, but is best avoided if you cannot.
According to Sleep Foundation, there are some foods that are good for snacks at night that are a mix of carbohydrates and protein, as well as foods that are rich in nutrients to eat at night, such as fruit, nuts and seeds, yogurt, and oatmeal.
Limit portions and select foods that are well tolerated by YOU.
For people with diabetes, reflux or a food allergy, choosing an ideal evening snack might be different. Seek personal advice from your health care professional or health care registered dietitian.
Building Sleep-Friendly Eating Habits
An elaborate diet does not have to be followed to help with sleep. Simple, regular steps can make evening easier.
Here are some practical tips:
- Have a well-balanced diet all day.
- Eat fruits and veggies on a consistent basis.
- Eat whole grains frequently.
- Include appropriate sources of protein.
- Steer clear of too much caffeine later in the day.
- Limit alcohol close to bed time.
- Don’t eat very big dinners at night.
- If you are hungry, pick something small, nutritious and tasty.
- Adequate intake of fluids during the day; avoid excess fluids before sleep.
- Maintain similar eating schedules.
- Take time to chew food before going to bed.
Keep in mind that nutrition is just a component of a healthy sleep. Important factors include a regular sleep routine, a comfortable bedroom, less stimulation in the evening, and a bedtime routine.
If you have trouble sleeping regularly, often wake up during the night, snore loudly, gasp while you’re sleeping, or feel very tired even after you’ve spent a full night in bed, you should seek advice from a health care professional.
Final Takeaway
Sleep and nutrition are interlinked with health. Eating a balanced diet, maintaining regular eating schedules, drinking responsibly and eating healthy snacks at night can help set the stage for a good night’s sleep.
Meanwhile, many people find that stimulants like caffeine or alcohol, and even big meals just before bedtime, disrupt sleep. Avoid any single “sleep food” and turn to good eating habits and a regular bedtime routine as a way to get a good night’s sleep.
Dr. Khizrana Begum is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience in the medical field. She works as a General Physician and Dermatologist, with knowledge spanning general medicine, dermatology, preventive healthcare and skin health.
As a medical reviewer, Dr. Khizrana Begum reviews health and wellness content for medical accuracy, clarity and authenticity.
Sameena Begum reviews content for clarity, accuracy and reader usefulness. Her review process helps ensure that published information is clearly presented, relevant and easy for readers to understand.
Syeda Yasmeen is a Health & Wellness Writer at InHumanBeing.com. She creates clear and reader-focused content across health, nutrition, wellness, women’s health, men’s health and babies’ health.
