When we think about poor sleep, we often blame things like stress or too much screen time. But food plays a big part too. What you eat – and when you eat it – can affect how easily you fall asleep and how well you stay asleep.

Lisa Arthis from the Sleep Charity gives her advice on how your diet links to sleep, and what foods might help or hurt your rest.

Why Food Matters for Sleep

Your body needs the right nutrients to make hormones that control your sleep cycle. Melatonin helps your body know when it’s time to sleep. Serotonin helps you feel calm. Both of these come from the food you eat.

Low levels of key nutrients like magnesium, vitamin B6, and tryptophan can make it harder to sleep. Some foods also mess with your blood sugar, which can wake you up during the night.

And if you eat too much too late, your body focuses on digestion instead of winding down. That can make it harder to fall asleep or lead to broken sleep.

 

What to Eat for Better Sleep

Certain foods give your body what it needs to support sleep. These can help you feel more relaxed in the evening and sleep more deeply.

Arthis says: “You don’t have to give up some of your favourite foods, snacks or treats to get better sleep, but you do need to be mindful of when to eat them, especially if you want to increase your chances of feeling well rested in the morning.”  

Certain foods give your body what it needs to support sleep. These can help you feel more relaxed in the evening and sleep more deeply: 

  • Oats
    Oats are a natural source of melatonin and slow-digesting carbs. This helps your body settle into sleep mode. A warm bowl of oats in the evening (with no added sugar) can be a calming snack.
  • Bananas
    Bananas contain magnesium and potassium, both help your muscles relax and may reduce night cramps. They also have vitamin B6, which helps your body use tryptophan to make serotonin.
  • Almonds
    Almonds are rich in magnesium, which plays a key role in deep sleep. A handful before bed can also help regulate blood sugar overnight, especially if you eat dinner early.
  • Kiwi
    Kiwi is packed with antioxidants and serotonin. Studies have found that people who eat kiwi before bed tend to fall asleep faster and sleep longer. It’s also low in sugar, so it won’t spike your energy.
  • Chamomile tea
    While not technically food, chamomile is worth including. It has calming effects and may ease mild anxiety. Many people find it helps them unwind before bed. Just don’t drink too much or you’ll be up to use the loo.

What to Avoid Late in the Day

Some foods and drinks can get in the way of sleep. Arthis continues: ‘’Certain foods can tax the digestive system, leading to sleep disturbances. If your stomach often keeps you awake at night, limit eating the following foods or drinking too much water less than 3 hours before lights out.”

Try to cut these out in the evening:

  • Caffeine
    Caffeine blocks adenosine, a chemical that makes you feel sleepy. It stays in your system for hours, sometimes up to 8. That includes coffee, some teas, energy drinks, fizzy drinks, and even chocolate. If you struggle with sleep, it’s best to stop caffeine after lunch.
    Spicy foods
    Spicy meals can raise your body temperature, which works against the natural cooling your body needs for sleep. They can also trigger heartburn or indigestion, especially if eaten late. If you love spice, try to have it at lunch rather than dinner.
  • Heavy meals
    A big, rich meal late in the evening can leave your stomach working overtime. That makes it harder for your body to relax and fall asleep. Fatty or fried foods are especially tough to digest. Aim to eat dinner at least 2–3 hours before bed.

When You Eat Matters Too

Timing is just as important as what you eat. Eating too close to bedtime can cause indigestion or wake you in the night. But going to bed hungry isn’t helpful either; that can keep you up as well.

Try this:

  • Keep regular meal times throughout the day.
  • Finish dinner a few hours before bed.
  • If you’re slightly hungry later, go for a light snack like a banana, a small bowl of oats, or a few almonds.

Final Thought

Getting better sleep doesn’t always mean a new hybrid mattress or blackout curtains. Sometimes, it’s about what and when you eat. Small changes to your food routine can help your body relax, fall asleep faster, and rest more deeply.

 

It’s not a quick fix, but it’s a simple place to start.