Eat Your Way to Better Sleep: Tips from a Nutritionist

Do you have trouble falling asleep or staying asleep at night? You’re not alone. Millions of people suffer from sleep problems, which can have a negative impact on their overall health and well-being. But did you know that the food you eat can affect your sleep? In this blog post, we’ll share expert tips on how to improve your sleep through nutrition from a certified nutritionist at Nao Medical.

Causes of Sleep Problems

Before we dive into the role of nutrition in sleep, let’s discuss some common causes of sleep problems. Stress, anxiety, and poor sleep habits are just a few examples of factors that can disrupt your sleep. If you’re experiencing sleep problems, it’s important to address these underlying issues in addition to making dietary changes.

The Role of Nutrition in Sleep

So, how does nutrition affect sleep? Certain foods can help promote relaxation and sleep, while others can make it harder to fall asleep or stay asleep. For example, foods high in tryptophan, an amino acid that helps produce serotonin and melatonin, can promote relaxation and sleep. Similarly, foods high in magnesium can help relax muscles and improve sleep quality. On the other hand, foods that are high in caffeine or sugar can disrupt sleep and make it harder to fall asleep or stay asleep.

Foods That Improve Sleep

Here are some examples of foods that can improve sleep:

  • Complex carbohydrates, such as whole-grain bread, rice, and pasta
  • Lean proteins, such as chicken, turkey, and fish
  • Foods high in magnesium, such as leafy green vegetables, nuts, and seeds
  • Foods high in tryptophan, such as dairy products, eggs, and soy products

Foods to Avoid for Better Sleep

Here are some examples of foods to avoid for better sleep:

  • Caffeine, which can interfere with sleep
  • Alcohol, which can disrupt sleep and cause dehydration
  • Spicy or heavy foods, which can cause indigestion and make it harder to sleep

Meal and Snack Ideas for Better Sleep

Here are some examples of meals and snacks that are good for sleep:

  • A turkey sandwich on whole-grain bread with a side of mixed vegetables
  • A small serving of cottage cheese with a handful of almonds</
  • A small bowl of whole-grain cereal with milk and a banana
  • A small serving of grilled fish with roasted vegetables
  • A smoothie made with milk, banana, and spinach
  • A small serving of yogurt with berries and a drizzle of honey

Other Lifestyle Tips for Better Sleep

In addition to making dietary changes, there are other lifestyle changes you can make to improve your sleep:

  • Establish a consistent sleep schedule by going to bed and waking up at the same time every day
  • Create a relaxing bedtime routine, such as taking a warm bath or reading a book
  • Avoid electronic devices before bedtime, as the blue light can interfere with melatonin production
  • Make sure your bedroom is cool, dark, and quiet


Improving your sleep through nutrition is just one piece of the puzzle. By making small changes to your diet and lifestyle, you can improve your sleep quality and overall health. If you’re struggling with sleep problems, consider speaking with a healthcare provider to address any underlying issues.


What are some common sleep disorders?

  • Insomnia
  • Sleep apnea
  • Restless leg syndrome
  • Narcolepsy

Can caffeine affect sleep?

Yes, caffeine is a stimulant that can interfere with sleep. It’s best to avoid caffeine in the afternoon and evening if you’re having trouble sleeping.

Is it better to eat a large or small meal before bedtime?

It’s best to eat a small meal or snack before bedtime to avoid indigestion and promote relaxation.Book an Appointment at Nao MedicalLearn More About Our Services and Fees See Which Insurances We Accept Learn About Our Mental Health Services Learn About Our STD Testing Services

Let us help you with this nao

Disclaimer: The information presented in this article is intended for general informational purposes only and should not be considered, construed or interpreted as legal or professional advice, guidance or opinion.

Book an appointment with one of our therapists today.

Let us help you with this nao