Consume the appropriate foods to improve your sleep quality.
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Overview
Feeling restless at night? Research suggests that your sleep quality may be affected by your daytime diet. Making simple adjustments to your eating habits can lead to significant improvements in your sleep patterns. It's widely known that sufficient sleep is crucial for overall well-being and cognitive function. Despite this knowledge, many individuals continue to push the boundaries of how little sleep they can function on. In addition to staying up late, a significant number of Americans struggle with falling asleep and staying asleep.America’s Sleep Deficit and Its Impact on Health
Studies reveal that at least one-third of the population fails to get adequate sleep (minimum of seven hours per night). The consequences of insufficient sleep include weight gain, diabetes development, high blood pressure, increased stroke risk, heightened chances of heart disease, and mental health issues like anxiety.1 Research conducted at MIT demonstrates that lack of sleep even affects basic activities like walking. A study on college students indicates that inadequate sleep leads to less graceful and clumsier movements during routine tasks.2 Fortunately, there are practical solutions available for individuals struggling with sleep issues, and it all starts with their dietary choices.The Influence of Diet on Sleep Quality
Recent studies identify a major culprit behind poor sleep quality: excessive consumption of processed foods. A diet rich in low-fiber, high-sugar, and additive-laden foods, along with unhealthy fats often found in fast food, can disrupt sleep patterns. Moreover, such eating habits can have adverse effects on overall health. Conversely, research indicates that incorporating more fruits, vegetables, and nuts – foods high in dietary fiber – can promote better sleep. A study at the Institute of Human Nutrition at Columbia University Medical Center involving 26 participants with an average age of 35 confirms this correlation. The study shows that consuming processed foods during the day results in lighter, less restorative sleep that is frequently interrupted and restless at night. However, when the same individuals consumed meals rich in fiber, they experienced deeper, more refreshing, slow-wave sleep.3 Researcher Marie-Pierre St-Onge, PhD, emphasizes, "Our main finding was that diet quality influenced sleep quality. It was most surprising that a single day of higher fat intake and lower fiber content could impact sleep parameters." This underlines the significance of making healthier dietary choices to improve sleep quality.Effects of Unhealthy Eating Due to Sleep Deprivation
Consuming excessive amounts of processed, sugary, low-fiber foods not only disrupts sleep and reduces sleep duration but also makes it harder to resist such unhealthy food choices. A study at the University of Chicago reveals that inadequate sleep triggers chemical signals in the body that increase cravings for sugary, salty junk foods like cookies, chips, and candy. The chemical signal responsible for inducing cravings for junk food is known as endocannabinoid 2-arachidonoylglycerol (2-AG). Typically, 2-AG levels are low at night and higher in the afternoon. However, insufficient sleep leads to elevated 2-AG levels into the late evening, resulting in heightened hunger and stronger urges to indulge in late-night snacking, which can have negative implications for health and weight management.4 To break this detrimental cycle, it is essential to avoid processed foods.The Role of Amino Acids in Promoting Sleep
Traditionally, many have attributed post-Thanksgiving meal drowsiness to the amino acid tryptophan present in turkey meat. Tryptophan plays a key role in the production of serotonin and melatonin, hormones that induce sleep. However, tryptophan must compete with other amino acids present in the meal to cross the blood-brain barrier and reach brain tissue. Consuming healthy carbohydrates along with tryptophan-rich foods like poultry, tuna, milk, and cheese can support tryptophan in reaching the brain by stimulating insulin release, which directs other amino acids to muscle tissue.5Key Takeaway
The key message from these studies is that adjusting your diet by reducing processed food intake and incorporating sleep-friendly fruits and vegetables can significantly impact your sleep quality. Additionally, consuming a glass of milk in the evening may aid in improving sleep. Research conducted in Asia indicates that milk contains peptides that can reduce stress and potentially enhance sleep quality.6 Therefore, individuals who find comfort in drinking warm milk before bedtime may indeed be benefiting from its sleep-promoting properties.- https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html#:~:text=More than a third of,Morbidity and Mortality Weekly Report.
- https://www.nature.com/articles/s41598-021-00705-9
- https://jcsm.aasm.org/doi/10.5664/jcsm.5384
- https://pubmed.ncbi.nlm.nih.gov/26612385/
- https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6520871/
- https://pubs.acs.org/doi/10.1021/acs.jafc.1c03937
