Finding the Right Eating Habits for Better Sleep

So, should you have warm milk or maybe a cup of herbal tea? Perhaps carbs are good, but just the right kind. And fats—sure, but don’t go overboard. It’s all a bit confusing, isn’t it? If you turn to the internet for advice on how to eat for a better night’s sleep, you might find yourself endlessly scrolling without a clear answer. In a world where almost half of Australian adults report struggling with sleep issues, it’s becoming clear that what we eat plays a significant role in our ability to rest well.

Some valuable insights into the impact of when and what we eat come from studying night-shift workers. Dr. Charlotte Gupta from CQUniversity in Adelaide has been researching how eating patterns influence these individuals’ performance. Her key piece of advice? Eat well before hitting the sack.

“Our bodies aren’t designed for digesting food at night,” Gupta explains. Eating too close to bedtime can distract your body from rest by focusing energy on digestion instead of rejuvenation. This, she suggests, likely detracts from the quality of sleep, leading to more awakenings during the night and less restorative rest.

The recommendation is to finish eating at least two hours before sleep. This means resisting the temptation for late-night snacks or a sneaky bite of leftovers right before bed.

How substantial should that last meal be? Ideally, a larger meal should occur in the middle of the day when our bodies are more awake and ready for digestion, while a light dinner is preferable. But it shouldn’t be too light, or else you might wake up hungry during the night, definitely not ideal.

When it comes to the specifics of what to eat for better sleep, things aren’t quite so clear, according to Dr. Elizabeth Machan, an exercise physiologist and nutritionist. “We don’t have extensive research that provides a definitive answer,” she states.

There’s some evidence suggesting that higher-fat meals could lead to more filling experiences, potentially resulting in better sleep. However, they may also be linked to shorter sleep duration. And then there’s the common notion that evening carbs should be avoided, yet some studies indicate that a carb-rich meal could actually help with falling asleep faster. “Many people cut back on carbs in the evening, which might lead to nighttime cravings,” she notes.

For a balanced meal, including plenty of vegetables can be beneficial; they slow down digestion, allowing your body to absorb nutrients over a longer period. Keeping a meal lower in energy might stave off those midnight hunger pangs.

Micronutrients also spark interest, especially tryptophan, which the body turns into melatonin, the sleep hormone. Foods like eggs, salmon, and nuts are rich in tryptophan.

Yet, Machan remains skeptical about tryptophan’s impact on sleep compared to the importance of light exposure for melatonin regulation. “You won’t produce melatonin if you’re sitting in light,” she adds.

Dr. Jen Walsh, from the University of Western Australia, points out the complexity of the link between diet and sleep. Studies examining the relationship between late meals and sleep quality often look back over a longer timeframe rather than just one night.

As she puts it, “It may be that individuals with poorer sleep tend to eat later at night.” While one could argue that eating later disrupts sleep, it’s equally plausible that those with disturbed sleep patterns naturally have later eating habits. It could also indicate a broader trend of unhealthy behaviors.

Ultimately, good sleep seems to come back to healthy lifestyle choices. “Sleep impacts diet and exercise,” Walsh concludes, suggesting that getting sleep right might set the stage for better overall health.