Read on to find out the diet changes which could improve sleep. Next, read up on how to sleep better, how to get up early in the morning, and how to get to sleep.
1. Eat more magnesium-rich foods
Magnesium is a mineral known for its calming properties, helping to relax muscles and quieten the nervous system, as well as supporting the production of sleep-inducing neurotransmitters. So it’s no surprise that a deficiency in magnesium has been linked to insomnia and restless sleep. To boost your intake, incorporate foods such as spinach, nuts, seeds, wholegrains and oily fish into your diet.
Try our tomato & spinach kitchari or curried spinach chickpeas with eggs.
2. Consume more tryptophan-containing foods
Tryptophan is an essential amino acid that the body converts into serotonin and melatonin, both of which are needed for sleep. Foods rich in tryptophan include yogurt, cheese, oats, eggs, bananas and peanuts. Eating these foods, particularly in combination with carbohydrates, can enhance tryptophan absorption and promote better sleep.
Give it a go with peanut butter & date oat pots or baked banana porridge.
3. Reduce caffeine and sugar intake
Caffeine is a strong stimulant that can interfere with sleep, especially if consumed in the afternoon or evening. If you’re struggling with sleep, try to limit coffee, tea and caffeinated soft drinks after midday. Similarly, high sugar consumption can cause blood sugar fluctuations, leading to energy spikes and crashes that may disrupt sleep. Opt for balanced meals with protein, healthy fats and fibre to maintain stable energy levels throughout the day.
Puy lentils with seared salmon is a great balanced meal, while red lentil chilli with guacamole is a good source of fibre and fat.
4. Eat your evening meal earlier
Eating a large meal too close to bedtime can interfere with sleep by increasing body temperature and causing digestive discomfort. Ideally, dinner should be consumed at least three to four hours before bedtime. This allows the body sufficient time to digest food, reducing the likelihood of acid reflux or indigestion disrupting sleep. If you’re someone who often craves a late-night snack, be sure to choose healthier options, such as almond butter spread on a slice of wholemeal toast or apple slices.
Check out our light dinner recipes, including teriyaki tofu with rice and broccoli.
5. Sip on herbal teas
Certain herbal teas have natural sedative properties that can promote relaxation and improve sleep. Chamomile, valerian root, and passionflower teas are particularly beneficial due to their calming effects on the nervous system. Drinking a warm cup of herbal tea in the evening can serve as a soothing bedtime ritual to help you unwind and prepare for sleep.
Make your own lemon & ginger tea or fresh mint tea.
So, how can what you eat improve your sleep?
Making small changes to your diet is likely to have a noticeable impact on how you sleep. By increasing your intake of magnesium and tryptophan, reducing caffeine and sugar, eating earlier in the evening, and drinking herbal teas, you should be able to get a good night’s rest. Consistency is key—adopting these habits as part of your daily routine will help regulate your sleep patterns and improve overall wellbeing. If sleep issues persist despite dietary adjustments, you might want to consult a healthcare professional for further guidance.
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All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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