When it comes to sleeping well, the internet is full of advice: drink warm milk, avoid carbs, eat more carbs, or never eat after dark. No wonder so many of us feel confused. With nearly half of adults reporting sleep problems, researchers are digging deeper into how what—and when—we eat affects our nightly rest.
According to Dr. Charlotte Gupta, a research psychologist at CQUniversity in Adelaide, timing may be the most important factor. “We’re not primed to be digesting food at night,” she explains. Eating too close to bedtime forces the body to focus on digestion rather than rest, which can lead to frequent awakenings and less restorative sleep. Her advice: finish your last meal at least two hours before bed.
Meal size also matters. A larger lunch and a lighter—but not too light—dinner can help balance digestion and prevent hunger from waking you up in the night. As for what to eat, there’s no perfect recipe, says nutritionist Dr. Elizabeth Machan. Some evidence suggests that higher-carb meals may help people fall asleep faster, while higher-fat meals can keep you feeling full—but too much fat may shorten overall sleep time. Including vegetables can slow digestion and keep you satisfied through the night.
Nutrients like tryptophan, found in turkey, eggs, salmon, and nuts, have also been linked to better sleep since the body can convert it into melatonin. But Machan cautions that light exposure plays an even bigger role in regulating our sleep-wake cycle.
Dr. Jen Walsh, director of the Centre for Sleep Science, adds that the relationship between food and sleep is two-way: poor sleep often leads to late-night eating, creating a cycle that disrupts both.
The takeaway? Stick to balanced meals, eat earlier in the evening, and pair healthy food choices with good sleep habits for the best results.
