We all know how much better we feel after a good night’s sleep. But did you know that what you eat (particularly in the evening) can directly affect how well you sleep?
At The Dr Jenni Clinic, we believe in a whole-person approach to wellbeing. Sleep is essential not just for energy, but for hormone balance, immune function, and mental clarity. And one of the most overlooked drivers of sleep quality is nutrition.
The Food–Sleep Connection
It’s no coincidence that many of us start the day with coffee and feel drowsy after a bowl of pasta. Food affects every system in the body, including your sleep cycle. Research shows that certain foods can encourage sleep by supporting the production of calming hormones like melatonin and serotonin. Others, particularly those high in fat, caffeine, or spice, can have the opposite effect, disrupting your ability to fall or stay asleep.
Key Nutrients That Support Sleep
Here are some of the most important nutrients for healthy sleep and how they work:
- Tryptophan: An amino acid found in protein-rich foods, tryptophan helps the body produce serotonin, which is then converted into melatonin: the hormone that makes us sleepy.
- Magnesium: Known for its calming effect, magnesium activates the parasympathetic nervous system and helps your body and mind relax before sleep.
- Vitamin B6: Essential for converting tryptophan into serotonin and melatonin. B6 deficiencies have been linked to insomnia and disrupted dreaming.
- Calcium: Helps boost melatonin production when combined with tryptophan. Low calcium levels can reduce the quality of deep sleep.
- Potassium: Supports muscle relaxation and deeper sleep. Deficiencies are associated with frequent wake-ups and even nightmares.
- Vitamin D: Helps regulate melatonin production and cortisol levels. Deficiency has been linked to insomnia and sleep disorders.
Foods That Can Help You Sleep
If you struggle with falling or staying asleep, try incorporating more of the following into your evening routine:
- Tart Cherries
These are a natural source of melatonin and tryptophan. Drinking tart cherry juice has been shown to improve sleep duration and quality, particularly in people with insomnia.
- Kiwis
Kiwis are rich in serotonin and antioxidants. Studies show that eating two kiwis before bed may help you fall asleep faster and improve overall sleep quality.
- Warm Milk
A comforting bedtime classic, warm cow’s milk contains both tryptophan and melatonin. The warmth also has a naturally calming effect on the nervous system.
- Nuts
Almonds, pistachios, cashews, and Brazil nuts are packed with magnesium, vitamin B6, and melatonin. Just a small handful in the evening can help prepare your body for rest.
- Rice (Especially Brown Rice)
Carbohydrates like rice help transport tryptophan to the brain, increasing serotonin levels. Brown rice also contains magnesium and calcium, making it an ideal slow-burning evening carb.
- Turkey or Chicken
These lean meats are rich in tryptophan and can help support melatonin production, without the heaviness of fattier cuts.
- Herbal Teas
Caffeine-free options like chamomile, valerian root, or lemon balm have mild sedative effects and are great additions to your wind-down routine.
- Bananas
Bananas are rich in potassium, magnesium, and vitamin B6, all of which help calm the nervous system. They also contain tryptophan to support melatonin production.
What to Avoid Before Bed
While some foods are sleep-friendly, others can disrupt your night, especially when eaten too close to bedtime.
- Caffeine: Found in coffee, tea, chocolate, and energy drinks. It can stay in your system for up to 10 hours and block adenosine, the brain chemical that promotes drowsiness.
- Alcohol: It may make you feel sleepy, but it disrupts REM sleep and lowers melatonin levels, leading to lighter, more fragmented sleep.
- Spicy Foods: These can cause heartburn, raise your body temperature, and stimulate digestion at the exact time your body should be slowing down.
- High-Fat Foods: Foods like burgers, chips, and creamy sauces are hard to digest and can lead to nighttime wakefulness or indigestion.
It’s Not Just What You Eat – It’s
When
Late-night meals, especially heavy ones, can delay your body’s release of melatonin. Aim to eat your final meal at least 2–3 hours before bed, and stick to lighter options if you’re hungry later in the evening.
At The Dr Jenni Clinic, our holistic approach to health means we consider every factor that contributes to your wellbeing: sleep included. If you’re struggling with sleep, we can help you investigate the root cause, whether it’s hormonal imbalance, vitamin deficiency, stress, or dietary habits.
Want to understand how your lifestyle is impacting your sleep and energy? Book in with our Gut & Hormone Health Specialist, Kara, or speak to one of our doctors about comprehensive sleep support today.