5 Foods That Are Affecting Your Sleep

Do you have trouble falling asleep, staying asleep or feeling rested when you wake up in the morning? If so, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), over 14% of adults have consistent trouble falling asleep and nearly 18% of adults have consistent trouble staying asleep.

Those who chronically don’t get enough quality sleep have lower productivity and are at higher risk for a variety of health problems and illnesses. In fact, one study demonstrated that a lack of sleep can make you up to four times more likely to catch a cold.

Poor sleep habits can also affect your hunger and fullness cues, leading to overeating and weight gain. “People who sleep less than seven hours a day tend to eat an average of 200-300 more calories per day than those who get the recommended amount of sleep,” Brittany Wynn, MFN, RD, LD, a registered dietitian with ProMedica Weight Loss Surgery, shares.

Just as sleep can affect your eating patterns, your eating choices can also affect the quality of your sleep. Here are five types of foods that have a surprising impact on the quality of your sleep.

1. Foods with tryptophan.

Tryptophan is an essential amino acid that your body uses to build proteins. Your body converts tryptophan into a neurotransmitter called serotonin. Serotonin plays a role in your sleep quality and is also used to make melatonin, a hormone that helps regulate your sleep-wake cycle.

Your body doesn’t make tryptophan on its own, so you must consume it through your diet. Foods that are high in tryptophan include eggs, milk, nuts, turkey, chicken, salmon, banana, cheese, canned tuna and oats. Consume these foods on a regular basis to help regulate your sleep-wake cycle.

2. Foods with melatonin.

Did you know that melatonin is found naturally in some foods? This means you don’t need to take a nightly supplement to get some shut-eye. In fact, taking melatonin on a nightly basis is not recommended.

“Melatonin helps us feel sleepy and is regulated by the daylight we take in. Our bodies produce more when the sun goes down and produce less in daylight. Blue lights from screens and devices make it harder to sleep because they block melatonin,” shares Wynn.

Melatonin is found naturally in tart cherries, or tart cherry juice. “Research has proven that tart cherries increase the melatonin levels in the body and help improve sleep,” Wynn shares. “You can get the same benefits by eating tart cherries or drinking tart cherry juice. However, the juice is higher in sugar and calories, so if you are watching your weight and calories, eating tart cherries would be a better choice than drinking the juice.”

Melatonin is also found in fish (especially salmon and sardines), nuts (especially pistachios and almonds), mushrooms, milk and eggs. Try working these foods into your diet to increase the available melatonin in your body.

3. Foods with Magnesium

Magnesium is an essential mineral in the body that is involved in many biochemical processes. Magnesium helps relax the central nervous system and causes different chemical reactions in the body that help to increase sleepiness. If you have low levels of magnesium, it could contribute to poor sleep quality. Restless leg syndrome can disrupt sleep and magnesium may help reduce symptoms.

Sources of magnesium include seeds (especially pumpkin and chia), nuts (especially almonds, cashews and peanuts), spinach, soymilk, edamame, potatoes, rice, yogurt, fortified breakfast cereals, banana, salmon and black and kidney beans.

4. Caffeine

Caffeine is a stimulant that can make it hard for you to fall asleep, and the effects can last longer for some people than others. It may still disturb your sleep if you consume it in the afternoon or evening. 

“Try not to have caffeine past lunchtime to help improve your ability to fall asleep in the evenings,” Wynn recommends. “You should aim to keep your caffeine level to no more than 400 mg per day, which is equal to 24 ounces of coffee.”

It’s important to remember that coffee is not the only source of caffeine in our diet. It is also in many sodas and energy drinks and is even found in chocolate in small amounts.

5. Alcohol

While alcohol may help you fall asleep, it will negatively impact the quality of your sleep. Alcohol can disrupt your sleep cycles, causing you to sleep less soundly, or wake up throughout the night. Avoid alcohol for at least two hours before going to bed.

Eating or drinking anything before bed can also have negative side effects.  “Try not to eat or drink right before bed if you experience stomach discomfort, heartburn or wake frequently to use the restroom,” Wynn shares.

Sleep can be improved through small, consistent diet changes. Instead of turning to supplements, avoid alcohol and give some of these foods a try if you’re struggling to fall or stay asleep.