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If you find yourself tossing and turning at night, the reason—and the solution—could be right in your kitchen. Researchers suggest that the food we consume daily may play a crucial role in determining the quality of our sleep. Moreover, the less sleep we get, the more likely we are to make poor dietary choices, creating a vicious cycle.
“It’s a cycle,” said Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University. “How you sleep at night influences what you eat during the day, and what you eat during the day influences how you sleep at night.”
The Link Between Diet and Sleep
Over the past few decades, average sleep duration has declined, coinciding with rising obesity and diabetes rates. This correlation led Dr. St-Onge and her team to investigate how dietary choices affect sleep. Their research particularly focused on carbohydrates and their impact on blood glucose levels, which in turn may affect sleep patterns.
Carbohydrates influence blood sugar levels, but different types of carbohydrates have varying effects. The glycemic index (GI) measures how much a particular food raises blood glucose levels. Foods with a high GI cause rapid spikes in blood sugar, while low-GI foods provide a slower, more sustained release.
Foods such as white bread, rice cakes, bagels, and sugary cereals have a high glycemic index and may contribute to sleep disturbances. Conversely, low-GI foods like apples, oranges, vegetables, whole grains, beans, and nuts are associated with better sleep and cardiovascular health.
Scientific Evidence on Sleep and Diet
A 2020 study published in the American Journal of Clinical Nutrition found that a high-GI diet could increase the risk of insomnia, particularly in postmenopausal women. Another analysis in the Journal of Human Nutrition and Dietetics suggested that individuals who slept 5.5 hours or less per night consumed more calories, particularly from fats and carbohydrates.
Lack of sleep has long been linked to overeating, poor dietary choices, and an increased risk of obesity. Even mild sleep deprivation has been shown to influence food cravings, particularly among children, leading them to overconsume unhealthy foods.
Dr. St-Onge, author of Eat Better, Sleep Better, explained that inadequate sleep alters the brain’s response to food. Her 2012 study in Sleep found that sleep deprivation affects hormone production differently in men and women—men experience an increase in ghrelin, the hunger hormone, while women see a reduction in GLP-1, the hormone responsible for satiety.
Foods That Promote Better Sleep
So, what should you eat to improve your sleep? According to experts, adopting a balanced, nutrient-rich diet can make a significant difference.
“You should eat a healthful diet throughout the day to have healthy sleep at night,” Dr. St-Onge emphasized. “Legumes and whole grains are particularly good at being protective against sleep disorders.”
The Mediterranean diet, which focuses on fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil, has been linked to better sleep. A 2018 study in Sleep found that people who followed a Mediterranean-style diet were less likely to experience insomnia. Similarly, a 2020 study in Nutrients found that higher adherence to this diet improved sleep quality and reduced disturbances.
“Relatively speaking, the same foods that are good for metabolic health are good for promoting good sleep,” said Dr. Maya Vadiveloo, an associate professor of nutrition at the University of Rhode Island.
Other Factors That Affect Sleep
While diet plays a key role, other lifestyle factors can also influence sleep quality. Stress, a noisy environment, exposure to blue light from screens, and lack of physical activity all contribute to sleep disturbances. Additionally, eating late at night or consuming spicy or acidic foods that cause acid reflux may further disrupt sleep patterns.
Dr. Vadiveloo suggested keeping a food-and-mood journal to track dietary habits and their impact on sleep. “Notice the connections between when you feel stressed and what you ate,” she said. “What did you eat on nights you felt well-rested? What about when it took a long time to fall asleep? Tracking these patterns over time can help identify the best dietary choices for better sleep.”
Conclusion
While there is no one-size-fits-all solution to improving sleep, making mindful dietary choices can be a significant step in the right direction. Prioritizing nutrient-rich foods like legumes, whole grains, fruits, and vegetables—while avoiding high-GI processed foods—may not only improve sleep but also enhance overall health and well-being.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. If you have ongoing sleep problems or specific dietary concerns, please consult a healthcare professional.
