Sleep and nutrition are closely linked. What you eat, when you eat and even what nutritional supplements you take can all play a role in how well you sleep. Much of what we hear occurs from “hearsay,” not always from strong scientific evidence.
Food and sleep: how what you eat affects your sleep
What does science say about this? Here we dive deeper into the influence of nutrition on sleep based on recent insights and research. What we can already give away is that, just as for sleep, regularity is a golden rule for nutrition.
Eat and sleep according to a certain rhythm
We have talked a number of times about our biological clock. A lot in our body works according to that biorhythm. In fact, all the cells in our body work according to a certain rhythm.
The gut is sometimes called your second brain. A particularly beautiful microbiome that connects our intestinal flora to our brain via the vagus nerve, among other things. The complex system, according to neurologist Ingrid Declercq, is sensitive to melatonin, the neurohormone that triggers your sleep system.
Our biorhythms are regularly readjusted by certain “zeitgebers,” or factors that reset your clock “more correctly. Environmental factors such as light and nutrition play an important role here. Our sense of hunger and satiety, among other things, is controlled by our biological clock. This is also called “chrononutrition.
The digestion of food is also regulated thanks to cells in the liver, stomach, pancreas and intestinal system that act on these rhythms. This domain is called “chrononutrition,” and attention to it is growing rapidly among sleep researchers.
Fact or fiction?
Do proteins have a positive impact on your sleep?
Research shows that people with better sleep quality tend to have more protein in their diet, writes Merijn van de Laar and others. Higher protein intake is associated with better sleep quality, especially in overweight people. For example, a high-protein diet for four weeks led to improved sleep quality, according to research by Zhou et al., in 2016. Yet there are conflicting results: another study found that more protein was actually associated with shorter sleep duration (Santana et al., 2012). It seems that a balance in this is important.
Inge Declercq writes about tryptophan foods in her book “The Power of Sleep. She does point out that they are certainly not miracle drugs that can solve insomnia, for example. They are good for your body and also have a low glycemic index. So consider: fatty fish, poultry, avocado, legumes, eggs, seeds, nuts and dairy products such as cheese, milk, cottage cheese and yogurt.
Tryptophan is a substance that you cannot make yourself, but must absorb through your diet. Per day you need about 280 mg of tryptophan. It is a building block for serotonin, which is converted into vitamin B3. A derivative of tryptophan is melatonin. Inge Declercq also says in her book that studies show that taking tryptophan in the evening is conducive to falling asleep. Subjective sleep quality improves and waking during the night decreases.
Fats and carbohydrates: less is more?
People who eat more fats often experience poorer sleep quality, according to research by Sutanto et al, from 2020. A diet rich in carbohydrates has also been found to have an adverse effect on deep sleep, a crucial component of recovery during the night (Phillips, 1975). However, research in this area is limited and sometimes methodologically weak. For now, less fat and a moderate amount of carbohydrates seem beneficial for better sleep.
Lamb, pork and beef in themselves contain a lot of protein but, at the same time, a lot of saturated fats. Those fats need to be digested and therefore you wake up more often when you eat meat late.
Eating times and sleep
Does it matter to your sleep what time you eat?
Studies show that eating late, especially shortly before bedtime, can lead to poorer sleep quality. This may be because late meals activate the body when it should be preparing for rest precisely. Eating is at odds with sleeping because we are not made to digest our food at night.
People who eat fatty and or sugary meals, such as fast food, late at night tend to sleep worse. As your bedtime approaches, it’s best not to eat more, especially fatty and sugary foods. Your blood sugar and cortisol levels will go up, whereas they are best as low as possible to sleep well. Better choose tryptophan-rich foods and limit the quantity.
What if you’re still hungry?
Still hungry right before bed? Then pay attention to the glycemic index (GI) of foods. This indicates the amount of sugars (glucose) in your blood when you eat certain foods. The lower the GI value, the less insulin is needed to process sugar.
Note: this does not mean that you have to eliminate sugars (or carbohydrates) from your diet in the evening, for example. Until four hours before you go to bed, you can feel free to eat these, but it is best to choose low-GI foods such as legumes, fruits, vegetables, oatmeal, unsalted nuts or low-fat yogurt.
In any case, avoid soda, candy, ripe bananas, grapes, honey, cereal, white rice or potatoes. The GI of the latter is ideal for daytime because you need a lot of energy then.
Fancy a sleep cocktail to fall asleep quickly? Be sure to read the book “The Power of Sleep” for yourself sometime, but we are already giving you this tip for a sleep cocktail by Inge Declercq: What you need. Half a cup of Greek yogurt, sugar-free almond milk and sour cherry juice or frozen sour cherries. Blend the ingredients into a cocktail and add a little cinnamon or maple syrup for an extra sweet taste. Santé and sleep well!
What does research say about nutrition and sleep?
Milk, kiwis and more: myth or truth?
The effects on sleep of foods such as milk, kiwi fruit and sour cherry juice, have been much debated. Research shows that milk (tryptophan-rich) can have a small positive effect on sleep quality, but the effects are modest (Komada et al., 2020).
Kiwifruit also appears to improve sleep quality, but available research is limited and sponsored by stakeholders (Lin et al., 2011).
Sour cherry juice may slightly increase sleep duration, but again this is based on small-scale studies. And you should already be drinking nearly half a liter, at least two hours before sleeping.
Supplements such as tryptophan and vitamin D may have modest positive effects on sleep (Sutanto et al., 2022; Chan & Lo, 2022). Nevertheless, caution is advised: effectiveness is often limited and some supplements may have side effects. Melatonin, for example, is often misused and may actually exacerbate sleep problems in some cases (Sateia, 2017).
Recent research in the journal Frontiers in Psychology examined the impact food has on dreams. New research shows that dairy consumption, especially the compound tyramine, especially in people with lactose intolerance, is associated with poorer sleep quality and more frequent nightmares. Possible cause: gastrointestinal discomfort can cause micro-arousals – fragments of awakening that enhance dream intensity as well as memory. At the same time, from previous research (2005), there is also evidence that some cheeses may actually be associated with pleasant dreams, indicating that the science on this is still divided. A study sponsored by the British Cheese Association showed no connection. Do you live in Belgium or the Netherlands and want to listen to an animated discussion? Then check out this Nerdland podocast from August 2025.
Conclusion – Nutrition and sleep
Although research on the relationship between nutrition and sleep is still in its infancy, there are already some important insights:
1. Protein seems beneficial: a higher proportion of protein in the diet may contribute to better sleep quality.
2. Shortly before sleeping, avoid intake of excessive fats (such as cheese) and refined carbohydrates: these are associated with poorer sleep.
3. Watch the timing of your meals: prefer not to eat too late in the evening and avoid heavy, high-fat meals right before bedtime.
4. Be critical with supplements: although some supplements such as tryptophan may be beneficial, more research is needed to confirm their effectiveness.
5. Small benefits from specific foods: milk and perhaps kiwis can help, but don’t expect miracles.
Nutrition and sleep remain complex topics. For now, a balanced diet with attention to timing seems to be the key to better sleep. And as always, consult a doctor or dietitian if you want to drastically alter your diet or try supplements.
Resources
The insights in this article are based on recent scientific research, as described by Merijn van de Laar, PhD, and other published studies. ‘The Power of Sleep’ by Inge Declercq is a book that MindTheBed highly recommends. And the Nerdland podcast for our Flemish and Dutch readers as well, of course!
