Food choices and meal timings have "immediate and measurable effects" on sleep, according to a study published last month in the journal Nature Health. This research contributes to a growing body of evidence exploring the link between diet and rest.
While no single "special sleep diet" guarantees undisturbed sleep, a Mediterranean-style diet is considered beneficial. Dalhia Campbell, a registered dietitian, describes it as a balanced diet with plenty of fruit, vegetables, wholegrains, lean proteins, and healthy fats, which can help stabilise energy and support sleep-related hormones.
Prof Marie-Pierre St-Onge, director of the Center of Excellence for Sleep & Circadian Research at Columbia University, suggests that the benefits of "plant-forward" diets for sleep may stem from phytonutrients with anti-inflammatory and antioxidant compounds, as well as nutrients that support the gut microbiome and gut-brain communication.
Specific foods such as tomatoes, tropical fruits like bananas and pineapples, oranges, nuts, seeds (especially pistachios and walnuts), and wholegrains may contribute to better sleep. Emerging studies also suggest potential benefits from kiwis and tart cherries, though evidence for these is currently limited.
Diets higher in protein have also been associated with improved sleep, as proteins provide tryptophan, essential for producing serotonin and melatonin. Conversely, foods low in nutrients and high in fats and sugars are less likely to support good sleep. Research indicates a higher risk of insomnia symptoms for those consuming more ultra-processed foods or foods with a higher glycemic index.
Caffeine can improve cognitive performance in moderate doses, but higher doses may trigger anxiety and restlessness. Its effects vary by individual and genetics. Caffeine has a quarter-life of around 10-12 hours, meaning consumption at lunchtime can disrupt sleep later. Alcohol, while a sedative that may help falling asleep, significantly disrupts sleep quality and reduces REM sleep.