The best foods to eat and what to avoid to get a good night’s sleep

Poor sleep is likely to lead to unwise food choices, which in turn can disrupt sleep … it’s a vicious circle that would keep anybody awake at night.

But are there eating habits that improve the chances of a better night’s rest? The evidence is patchy as the impact of chrononutrition (the timing of eating) and certain foods on sleep is still under-researched and the results are often inconclusive.

We asked three experts to offer advice based on what studies indicate so far:

What might helpA balanced, high-fibre diet

Diets rich in vegetables, fruit, wholegrains, legumes, nuts and seeds are associated with better sleep quality, says Orla Walsh, a registered dietitian and physiologist who runs her own clinic. “Higher fibre intake has been linked with more deep sleep, while diets higher in saturated fat and sugar may contribute to lighter and more disrupted sleep.”

Taking care with your evening meal

A combination of high glycaemic index carbohydrate (jasmine rice, potato, corn, noodles and bread) and tryptophan-rich protein (dairy, chicken, turkey, eggs, beans and pumpkin seeds) in your evening meal can promote sleep, says sports and exercise nutritionist Rónán Doherty, who lectures at the Atlantic Technological University in Letterkenny, Co Donegal.

Optimising levels of zinc, B12 and iron

Addressing deficiencies in these three essential micronutrients may improve sleep quality, Doherty says.

Magnesium

More research is needed on the effect of magnesium-containing foods and supplements on sleep, says Doherty, who has specialised in research on the impact of dietary choices and supplements on athletes’ sleep. “If someone wanted to use a supplement, they should consider magnesium glycinate, which appears to have a positive impact on sleep – but to be clear, more research is necessary,” he says.

Walsh agrees that research into magnesium supplements and sleep is still in its infancy but suggests trying magnesium-rich foods. “Magnesium plays a role in normal nervous-system function and is involved in processes that regulate sleep. Good food sources include leafy green vegetables, pumpkin seeds and chia seeds,” she says.

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Kiwi

Doherty’s team conducted research that found eating two kiwi fruits one hour before bed had a positive impact on sleep quality and duration. However, these studies need to be replicated, he says.

Tart or sour cherries

These can be bought as a juice or in freeze-dried packs. They naturally contain melatonin, says Walsh, and small studies on their consumption have reported improvements in sleep duration and sleep quality. Melatonin is a hormone that the body creates to help control how and when you sleep. Levels rise at night.

Melatonin supplement

This is a synthetic version of the hormone, which is available only on prescription in Ireland and Britain, for people with sleep problems such as insomnia. Low-dose melatonin is available over the counter in some other countries, such as Spain, Italy and the US.

“While melatonin [supplementation] receives a lot of attention, I would caution anyone to consult their GP before considering using it,” says Doherty to anybody tempted to bring it in from abroad.

There is also emerging research on ashwagandha in combination with melatonin, says Walsh. “However, more research is needed and it’s vital to check with your pharmacist if there are any reasons you shouldn’t take a supplement with your prescribed medications.” Ashwagandha is a freely available dietary supplement.

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What might hinderCaffeinated drinks

Caffeine has a half-life of up to six hours, which means six hours after drinking 100mg of caffeine (an americano contains around 95-150mg) there will still be 50mg left in your system. Although people’s sensitivity to caffeine varies, avoid consumption from early afternoon to reduce the risk of negative effects on sleep, says Doherty. If a double shot espresso is your preference, leave at least 13 hours before bed, suggests Walsh, as it may not only affect your ability to fall asleep but also to achieve restorative sleep.

Eating a meal late at night

There is evidence this upsets the circadian rhythm, a biological clock that governs functions such as metabolism, sleep and emotional regulation. It appears from research that the last meal/snack should be consumed at least one hour before going to bed, says Doherty.

Going to bed hungry

On the flip side of the point above, Walsh advises that it is better to have a small, balanced snack rather than going to bed very hungry.

“There is some logic to trying tryptophan-rich foods, eg yoghurt with peanut butter and banana, or a snack that enhances the natural production of sleep-necessary hormones, such as yoghurt, kiwis and walnuts.”

Alcohol

Be mindful of alcohol, says Walsh. “Alcohol may initially make it easier to fall asleep, but it can disrupt sleep later in the night and reduce overall sleep quality.”

Excess liquids

Avoid drinking large quantities of any type of fluid late in the evening, Walsh adds, as this can increase the likelihood of waking to use the bathroom.

Spicy foods

Avoid eating these in lead up to bedtime because they raise the body’s core temperature, whereas the core temperature is lowered to trigger sleep.

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Sleepy smoothie

A craving for late-night comfort snacks can sabotage both healthy-eating routines and a good night’s sleep.

Turning this double whammy into a potential win-win, is the aim of a mother and son partnership who are launching a new food product. They have drawn on their respective expertise as dietitian and chef to develop Snoozie, which is designed as a “food-first sleep support”. They hope it will be on supermarket shelves before the end of this year.

Sleep nutrition has long been an interest of Mary McCreery, consultant clinical nutritionist/dietitian at the Blackrock Clinic in Dublin. Seeing a gap in the market for a helpful food product, she collaborated with her son, Robert McCreery Breen, who was a senior sous chef in a Mayfair restaurant in London, having previously worked as a private chef for England’s late Queen Elizabeth.

Mary describes Snoozie as a “dessert-inspired smoothie” to be taken as a “night-time treat”. They believe it will meet consumers’ increased preference for functional foods rather than medical products, along with satisfying a common desire for a comforting substance in the wind-down to bedtime.

“It’s not a supplement, it’s a food,” she says, “a smoothie, based on oat milk and different vegetables or fruits and we have added magnesium. It’s a whole food; there is no added sugar or sweeteners and it’s all natural ingredients.”

Core flavours include natural sources of melatonin, such as tart cherries, pistachios and walnuts. Research has shown, she says, that eating foods containing melatonin can raise the levels of melatonin in the bloodstream and this has been linked to improvements in sleep as well as other health benefits.

In addition to researching natural sources of melatonin, Mary looked at other foods linked to better rest, including those containing tryptophan. This is an amino acid we can only get from food, she says.

“That’s one of the amino acids that helps to make serotonin, and then serotonin helps make the body’s melatonin, so they’re all interconnected.” Magnesium is the only additive and that is being incorporated as a muscle relaxant.

Snoozie will be sold in 200ml bottles. Any greater volume of liquid could backfire by increasing the likelihood of sleep-disturbance when nature calls.