{"id":762010,"date":"2026-09-06T16:04:09","date_gmt":"2026-09-06T16:04:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/762010\/"},"modified":"2026-09-06T16:04:09","modified_gmt":"2026-09-06T16:04:09","slug":"the-sleeping-x-eating-secret-15-ways-to-better-rest-a-healthier-diet-and-a-happier-life-food","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/762010\/","title":{"rendered":"The sleeping x eating secret: 15 ways to better rest, a healthier diet \u2013 and a happier life | Food"},"content":{"rendered":"

A study published in the journal Nature Health<\/a> last month found that food choices and meal timings have \u201cimmediate and measurable effects\u201d on sleep. It was just the latest in a growing body of research into the link between diet and rest. Here is the latest science on what to eat for better sleep \u2013 and how sleep deprivation can affect your dinner the next day.<\/p>\n

What should I eat for a good night\u2019s sleep?<\/p>\n

While there isn\u2019t \u201ca special sleep diet\u201d that will guarantee eight undisturbed hours, a Mediterranean-style diet comes closest, says Dalhia Campbell, a registered dietitian and spokesperson for the British Dietetic Association<\/a>. She describes it as \u201ca balanced, varied diet with plenty of fruit and vegetables, wholegrains, lean proteins and healthy fats to help stabilise energy and support the hormones involved in sleep\u201d.<\/p>\n

Prof Marie-Pierre St-Onge is the director of the Center of Excellence for Sleep & Circadian Research<\/a> at Columbia University in New York, and the author of Eat Better, Sleep Better<\/a>. Her research into \u201cplant-forward\u201d diets<\/a>, including the Mediterranean diet<\/a>, is investigating why they are beneficial for sleep. She says this could be due partly to the phytonutrients in plant foods, which have anti-inflammatory and antioxidant compounds, and partly to nutrients that feed the gut microbiome and are involved in gut-brain communications. \u201cThat could play a role in improving sleep through helping people quiet their minds,\u201d St-Onge says.<\/p>\n

Give kiwi fruit a try. Photograph: Flavia Morlachetti\/Getty Images<\/p>\n

\u201cIt is best to look at your overall diet rather than focusing on one particular food,\u201d says Campbell. \u201cThe latest UK diet and nutrition survey shows that fewer than 17% of adults meet the \u2018five a day\u2019 recommendation. Improving fruit and vegetable intake supports general health and sleep.\u201d<\/p>\n

But once you\u2019ve nailed your five a day, are any fruit and veg better than others? \u201cThere\u2019s quite a bit of research showing tomatoes, tropical fruits such as bananas and pineapples, and oranges have benefits for sleep,\u201d says St-Onge. \u201cNuts and seeds, especially pistachios and walnuts, and wholegrains can contribute to better sleep as well.\u201d<\/p>\n

Emerging studies show that kiwis may have some benefits, says Dr Sammie Gill, a senior nutrition scientist at the British Nutrition Foundation<\/a>, but the evidence is limited so far. There is also early research into tart cherries: \u201cA recent systematic review<\/a> indicated that consumption may help improve sleep duration, sleep efficiency or sleep onset time,\u201d she says. \u201cThat said, the science remains limited and inconsistent.\u201d<\/p>\n

Do I need more protein?Get your protein from a range of sources. Photograph: fcafotodigital\/Getty Images<\/p>\n

Diets higher in protein have also been associated with better sleep<\/a>. \u201cProteins are important because they provide a source of tryptophan, which is essential for producing serotonin and melatonin, which are important for sleep,\u201d says St-Onge. Tryptophan is one of the nine essential amino acids that your body can\u2019t make on its own, so it has to come from your diet. All animal proteins and many plant proteins contain tryptophan. \u201cIn the US, people talk about turkey all the time, like, \u2018That\u2019s why you fall asleep at dinner on Thanksgiving,\u2019\u201d says St-Onge. \u201cBut food is not an instantaneous process \u2013 it\u2019s not like you pop a pill and two hours later it gets to exactly where it needs to get.\u201d<\/p>\n

If you do want to try tryptophan-maxxing, Gill says other sources are \u201cdairy, eggs, fish, seafood, meat, wholegrains, nuts, seeds and legumes. Tryptophan-containing foods have been linked<\/a> with improved sleep outcomes \u2013 such as total sleep time and sleep efficiency \u2013 compared with controls.\u201d So having a warm milky drink before bed makes sense? \u201cThere isn\u2019t strong research showing that warm milk helps with sleep<\/a>, but that shouldn\u2019t stop you from having milk as a bedtime option,\u201d says Gill.<\/p>\n

What foods will keep me awake?<\/p>\n

\u201cFoods that are low in nutrients and high in fats and sugars are less likely to support good sleep,\u201d Campbell advises.<\/p>\n

St-Onge conducted research on this topic in France. \u201cWe showed that people who consumed more ultra-processed foods had a higher risk of insomnia symptoms. We\u2019ve also shown that women who consume foods that have a higher glycemic index \u2013 the types of foods that tend to raise your blood sugars to a greater extent than others \u2013 have a higher risk of developing insomnia.\u201d According to Diabetes UK, high GI foods<\/a> include refined carbohydrates such as white bread, potatoes, doughnuts, bagels, sweets, sugar-sweetened breakfast cereals and sugar-sweetened drinks. As well as added sugars, St-Onge would avoid foods high in salt.<\/p>\n

Does caffeine help or hinder?Caffeine tolerance can decrease with age. Photograph: Curly_photo\/Getty Images<\/p>\n

\u201cCaffeine is a double-edged sword,\u201d says Gill. \u201cPlenty of studies have shown that caffeine in moderate doses [up to 400mg\/four cups of coffee a day] can have a positive effect on cognitive performance, memory and alertness. But at higher doses, it can trigger anxiety, irritability and restlessness.\u201d<\/p>\n

Four coffees may sound an awful lot to some. \u201cThe effects of caffeine vary from person to person \u2013 some people are more sensitive to its effects. How you respond to caffeine is partly determined by your genetics,\u201d she says. But however much you drink, the main thing is to do so in the morning. \u201cCaffeine has a quarter-life of around 10-12 hours, meaning that if you consume it at lunchtime, a quarter of the caffeine is still in your body close to midnight, which can disrupt sleep.\u201d Cutting it out by lunch \u201ccan lead to noticeable improvements in sleep quality and quantity\u201d.<\/p>\n

As you get older, you may find the after-dinner espresso you once enjoyed is now keeping you awake. \u201cYour ability to metabolise caffeine changes as you age,\u201d says St-Onge. \u201cIt\u2019s important to keep track and evaluate every so often. If you\u2019re starting to see that your sleep is changing, you might want to make adjustments related to intake of caffeine or timing of the last caffeinated beverage.\u201d<\/p>\n

How about alcohol?Avoid \u2018one for the road\u2019 \u2026 Photograph: SimpleImages\/Getty Images<\/p>\n

Many people think a drink or two helps them fall asleep \u2013 and they are right. But that doesn\u2019t mean it\u2019s a sleep aid. \u201cAlcohol is a sedative \u2013 it does not prompt natural, \u2018true\u2019 sleep,\u201d says Gill. \u201cWhile it may help you fall asleep faster, it significantly disrupts the quality of your sleep. Alcohol, even in low amounts, reduces REM sleep<\/a>, which is important for emotional processing and memory consolidation.\u201d<\/p>\n

What\u2019s more, \u201calcohol interacts with several neurotransmitters that are important in the regulation of sleep and can trigger awakenings during the night, which can make you feel tired the next day\u201d. It can also make acid reflux worse, adds Campbell. So much for the trusty nightcap.<\/p>\n

How long should I leave between dinner and bed?\u2026 and the late-night cuppa. Photograph: Daniel de la Hoz\/Getty Images<\/p>\n

\u201cStudies have found<\/a> that later meals are generally linked to lower-quality sleep,\u201d says Gill. \u201cA recent trial<\/a> found that eating dinner one hour before bedtime was linked with reduced sleep continuity and stability.\u201d And you may find it harder to drop off in the first place, says Campbell, as your body is busy digesting your meal.<\/p>\n

St-Onge cautions that going to bed on a full stomach also increases your risk of heartburn and acid reflux. \u201cAs a general rule, wait two to three hours after a meal,\u201d she says. If you already suffer from acid reflux, NHS advice<\/a> is to avoid food for up to four hours before bed. Beware of that late-night cuppa, too, says St-Onge: \u201cIf you\u2019re drinking much too close to bedtime, you\u2019ll need to wake up to use the bathroom.\u201d<\/p>\n

But I hate going to bed hungry!<\/p>\n

\u201cIt\u2019s OK to have a light snack after an early dinner if you\u2019re feeling hungry \u2013 going to sleep on an empty stomach can disrupt sleep, too,\u201d says Gill. \u201cThe key message is: don\u2019t go to bed too full or too hungry.\u201d<\/p>\n

\u201cChoose a light, nutritious option such as yoghurt with fruit and nuts, or wholegrain toast with nut butter and banana,\u201d says Campbell. \u201cThat\u2019s better than grazing on biscuits and chocolate.\u201d<\/p>\n

Why am I ravenous when I haven\u2019t slept well?Sugary cereal is tempting when you\u2019re tired, but it\u2019s not ideal. Photograph: Kinga Krzeminska\/Getty Images<\/p>\n

This is partly down to your body\u2019s hunger signals. \u201cSome research suggests that sleep loss can alter appetite hormones such as leptin [which signals fullness] and ghrelin [which stimulates appetite],\u201d says Gill. \u201cOne study showed<\/a> that one night of inadequate sleep can increase ghrelin levels and decrease leptin levels.\u201d As a result, \u201cpoor sleep is associated with increases in energy intake<\/a>, mainly from snacking, especially on foods higher in fat and carbohydrates. One review found<\/a> that people who are sleep-deprived consume an average of 385 calories extra the following day compared with controls.\u201d<\/p>\n

St-Onge\u2019s research has found this hormone effect varies by sex: \u201cGhrelin tends to rise before a meal, signalling hunger. We\u2019ve shown that it increases to a greater extent in men who haven\u2019t had sufficient sleep.\u201d In sleep-deprived women, on the other hand, leptin \u2013 \u201cthe satiety signal\u201d \u2013 is suppressed. But the result is the same: overeating.<\/p>\n

It\u2019s not just about ghrelin and leptin. \u201cI always tell people that we don\u2019t necessarily eat because we\u2019re hungry, right? People have many reasons to eat, and eat despite lack of hunger,\u201d says St-Onge. She says our brain reward centres are affected by how much sleep we\u2019ve had the night before, and the \u201chedonic signals \u2013 the things that make food more appealing \u2013 tend to be more intense after a period of short sleep. So you\u2019re more susceptible to reaching for appetising or pleasurable foods.\u201d Who hasn\u2019t chosen the pain au chocolat over the porridge after a bad night?<\/p>\n

Does this mean poor sleep will make me gain weight?<\/p>\n

In the long term<\/a>, it certainly increases the likelihood<\/a>. \u201cStudies show<\/a> that people who regularly sleep less than six hours tend to gain more weight over time, and increasing sleep to seven or eight hours can help with appetite regulation,\u201d says Campbell. As well as disrupted hunger hormones, there are a number of explanations. \u201cObservational studies show those who don\u2019t get enough sleep tend to eat less fruit and vegetables, more sugar, less protein and less fibre. Staying up late at night also means that you might get peckish and be more tempted to snack. And when tired, we may be less motivated to be active and to cook from scratch, relying more on quick, less nutritious foods and fizzy, sugary drinks.\u201d<\/p>\n

Does the time I go to bed affect what I eat the next day?Early birds may have it easier than night owls. Photograph: Flashpop\/Getty Images<\/p>\n

\u201cMost of the research focus<\/a> is on chronotype [your body\u2019s natural preference of when to sleep and wake] \u2013 if you have a late chronotype versus an earlier chronotype,\u201d says St-Onge. So is it better to be an early bird or a night owl? \u201cTypically, people with earlier chronotypes tend to have more healthful diets and exercise more,\u201d she says. Plus, \u201cpeople who have an earlier chronotype have an easier time getting adequate sleep duration because their sleep is more aligned with the societal clock\u201d. Unfortunately for late risers, chronotypes are thought to be largely genetic.<\/p>\n

I do shift work \u2013 how can I eat and sleep well?<\/p>\n

\u201cShift workers report less healthy diets<\/a> compared with day workers, and shift work is associated<\/a> with increased risk of cardiovascular disease and type 2 diabetes,\u201d says Campbell. She suggests \u201ceating the main meal before a night shift, and choosing lighter, nutrient-rich foods overnight\u201d. This is easier said than done, says St-Onge. \u201cIt\u2019s difficult because it\u2019s a whole culture that needs to change \u2013 people tend to bring in treats to have in the middle of the night.\u201d<\/p>\n

Should I take magnesium?Some studies show supplements help. Photograph: Maria Korneeva\/Getty Images<\/p>\n

\u201cTry science-backed sleep strategies first, focusing on regularity, timing, temperature and lighting,\u201d says Gill.<\/p>\n

Campbell agrees: \u201cRather than looking to supplements, it\u2019s more helpful to look at the bigger picture. Take a look at sleep routine, stress levels, alcohol and caffeine intake, activity levels, and any underlying health issues that might be affecting rest, such as sleep apnoea, menopause symptoms or frequent night-time waking.\u201d<\/p>\n

If you\u2019ve sorted your diet, exercise, sleep hygiene and general health, however, there is some weak evidence that magnesium may help. \u201cObservational studies<\/a> have linked magnesium with sleep-promoting effects, whereas limited gold-standard trials<\/a> report mixed results,\u201d says Gill. \u201cA recent randomised controlled trial<\/a> in adults with self-reported poor sleep quality supplemented with magnesium glycinate found modest improvements in insomnia severity. Another study<\/a> showed that supplementation with magnesium threonate improved sleep quality and daytime alertness in people with self-reported sleep problems.\u201d<\/p>\n

Do I need added vitamins?<\/p>\n

B vitamins and vitamin D are also commonly believed to help with sleep \u2013 are supplements advisable? \u201cB vitamins are abundant in the diet \u2013 typically, people don\u2019t have any deficiencies in those,\u201d says St-Onge. \u201cVitamin D is something that could be problematic, especially if you don\u2019t drink fortified dairy products. We can produce vitamin D from sunlight, but in some populations the sun is not sufficient, so that could be something that could be supplemented.\u201d In the UK, government advice<\/a> is to consider taking vitamin D in autumn and winter.<\/p>\n

What about melatonin?<\/p>\n

\u201cMelatonin is a hormone that helps regulate the body\u2019s sleep-wake cycles,\u201d says Gill. \u201cIt\u2019s often called the \u2018hormone of darkness\u2019 because its levels increase as evening approaches, signalling to your brain and body that it\u2019s time for sleep. Rather than acting like an on-off switch, melatonin works more like a dimmer switch \u2013 preparing your body for sleep without directly causing it.\u201d So should insomniacs take supplements? \u201cMelatonin supplements are most effective for shifting the timing of your sleep, rather than as a routine, everyday sleep aid,\u201d says Gill. \u201cMelatonin can also be really helpful for managing jet lag. When used at the right time, melatonin can help fool the brain into thinking it\u2019s night-time.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"A study published in the journal Nature Health last month found that food choices and meal timings have…\n","protected":false},"author":2,"featured_media":762011,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[59,102,56,54,55],"class_list":["post-762010","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-gb","tag-health","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/762010","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=762010"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/762010\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/762011"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=762010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=762010"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=762010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}