A good night’s sleep is crucial for overall health, but many people struggle with finding the perfect balance of food choices to ensure a restful night’s sleep. Research suggests that dietary habits play a significant role in determining whether our rest is refreshing or regrettable.
Dr. Charlotte Gupta from CQUniversity in Adelaide has been studying how different eating patterns affect shift workers’ performance and found that eating well before bedtime is essential for a good night’s sleep. “We’re not primed to be digesting food at night,” she says. “So, it’s likely to impact the quality of our sleep; we’re more likely to wake up during the night, remember our dreams, not get that really restorative sleep.”
The ideal is to eat your last meal at least two hours before going to sleep, and the size of that final meal can also make a difference. Dr. Elizabeth Machan from the Woolcock Institute of Medical Research and the University of Sydney suggests having a bigger meal in the middle of the day, when light exposure means our body is very much awake and primed for digestion, and a smaller meal in the evening.
While there’s no one-size-fits-all answer to what to eat for a good night’s sleep, some studies suggest that higher-fat meals are more filling, which can lead to better restful sleep. On the other hand, diets high in fat are also associated with shorter sleep duration. Having a meal higher in carbohydrate can actually help people get to sleep faster, but it’s essential to include vegetables in that evening meal to slow down the digestive process.
Micronutrients like tryptophan, found in foods such as eggs, tofu, salmon, milk, and some nuts and seeds, may also play a role in regulating melatonin levels. However, Dr. Machan is more sceptical, arguing that light exposure is much more important in regulating melatonin.
Ultimately, the connection between diet and sleep is complex, and it’s essential to consider the individual factors at play. As Dr. Jen Walsh from the University of Western Australia says, “I think what it’s telling us is that individuals who have poorer sleep are more likely to eat later in the evening.”
Source: https://www.theguardian.com/lifeandstyle/2025/aug/17/whats-the-secret-to-eating-for-a-good-nights-sleep