Did you know food can affect sleep?
I recently had the pleasure of speaking to Deborah Bircham of Live Well With Chronic Illness for our latest podcast.
You can hear our conversation here. Deborah has kindly also shared her knowledge in a blog post which follows.
Over to Deborah
Deborah Bircham of
Live Well With Chronic Illness
If you’re reading this, chances are you know the frustration of sleepless nights all too well. Maybe you’ve struggled with feeling exhausted no matter how much you rest, or you find yourself waking up at odd hours, feeling anything but refreshed. You’re not alone—so many of us dealing with chronic illness or ongoing fatigue find sleep elusive. But did you know that what you eat can affect how you sleep? In this blog, I’m going to explore more about the connection between food and sleep – and how some small tweaks to your diet might make a big difference to your sleep.
Foods that can mess with your sleep.
When you already struggle with sleep, the last thing you want is for your diet to make things worse. Some foods and drinks can interfere with your sleep cycle without you even realising it:
Alcohol:
Alcohol is often seen as a way to relax before bedtime, but research shows it can actually disrupt the natural sleep cycle. Studies indicate that even moderate alcohol intake can reduce REM sleep—the restorative phase where dreaming occurs—leading to more frequent awakenings during the night.i It can also reduce the production of melatonin, the hormone that regulates our circadian rhythm.ii This can all result in lighter, less restorative sleep overall, leaving you feeling less refreshed in the morning. By understanding how alcohol affects sleep, you can make more informed choices about your drinking habits for achieving a truly restful night’s sleep.
Caffeine:
Caffeine is a natural stimulant found in coffee, tea, and many other beverages, and it affects sleep by interfering with the body’s natural sleep-promoting processes. Research indicates that caffeine blocks adenosine receptors in the brain—adenosine being a chemical that builds up during the day to signal sleepiness—which delays sleep onset and can reduce the quality of sleep.iii Studies have shown that consuming caffeine, especially later in the day, not only makes it harder to fall asleep but can also diminish the amount of restorative deep and REM sleep, leaving you less refreshed in the morning.iv If you’re sensitive to caffeine (which many of us with sleep issues are), it can linger in your system for up to 6 hours, blocking the brain’s sleep signals and making it harder to drift off. If you must have a coffee, earlier in the day is better.
Histamine-rich foods:
Histamine is a naturally occurring chemical in your body that plays a key role in both your immune response and your sleep-wake cycle.v Acting as a messenger, histamine helps alert your body to potential threats like allergens, but it’s also a wake-promoter in the brain. When histamine levels become too high, research suggests it can disrupt the balance of neurotransmitters, leading to restless nights and a constant feeling of alertness. Histamine is also present in food, and the digestive process also releases histamine. For some people, they have a hard time breaking down histamine, and one of the symptoms of this can be insomnia.vi Foods that are high in histamine include aged cheese, fermented foods, tomatoes, avocados, strawberries, citrus fruits, and even some processed meats. If you struggle with insomnia, consider whether reducing your histamine load could help.
Foods that can help you sleep better.
Thankfully, there are also foods that can gently support your body in getting the rest it needs:
Tryptophan-rich foods:
This amino acid is essential for making serotonin, which helps regulate sleep. Found in turkey, oats, pumpkin seeds, bananas, eggs, and dairy.
GABA-boosting foods:
GABA is a calming neurotransmitter that helps slow the brain down before bed. Bananas, almonds, walnuts, whole grains, and tomatoes can all help increase GABA levels.
L-Theanine:
Found in green and black tea, this amino acid promotes relaxation without making you groggy.
Melatonin-rich foods:
Cherries, kiwi fruit, milk, nuts, and oats naturally contain melatonin to support your body’s sleep-wake cycle.
Magnesium-rich foods:
Magnesium is a natural muscle relaxant and can help ease tension before bed. Dark chocolate, spinach, seeds, nuts, avocado, and bananas are all great sources.
Cocoa:
Yes, a little dark chocolate before bed might actually help!vii Cocoa contains magnesium and tryptophan, though be mindful that some people are sensitive to its caffeine and theobromine content which can be to stimulating for some.
When you eat matters too
It’s not just about what you eat—it’s also about when. Your body does a lot of healing and repair work overnight, but if it’s still digesting food, it can’t fully focus on those vital processes. Here’s why meal timing matters:
Large meals before bed:
Eating late at night can significantly disrupt sleep by interfering with the natural process of digestion. Research indicates that when we eat close to bedtime, our digestion slows down, increasing the likelihood of acid reflux as the body struggles to process food in a resting state.viii This is exacerbated by lying down after eating. The lower oesophageal sphincter is put under pressure, allowing food and stomach acid back up into the windpipe, causing the familiar ‘heartburn’ feeling.
Intermittent Fasting:
Giving your body a break from digestion overnight can reduce inflammation, improve blood sugar control, and even lower the risk of certain diseases.ix Research suggests that fasting for at least 13 hours overnight may even reduce cancer recurrence rates.x You should seek medical advice before fasting, as it is not suitable for some people, including the elderly, weak or malnourished, those with eating disorders, those who are pregnant or breastfeeding, and those with kidney or gall stones. Those with cancer or diabetes should only fast under supervision.
The Migratory Motor Complex (MMC):
This is your gut’s natural cleansing system that kicks in after your last meal has been digested. Eating too late can disrupt it, leading to bloating, discomfort, and poor sleep. Without proper MMC activity, residual food and digestive acids can linger, potentially leading to poorer gut health.xi Allowing a few hours between your last meal and bedtime gives the body time to finish digestion before bed and helps to maintain both digestive health and a more restful sleep.
Blood Sugar and Sleep:
If you don’t eat enough during the day and your blood sugar is unstable or low when you go to bed, your body releases cortisol (the stress hormone), which can interfere with sleep, and hunger can prevent you from being able to maintain fasting at night. There is a strong correlation between blood sugar issues and poor sleep.xii Eating balanced, nourishing meals with plenty of protein and healthy fats during the day can help keep blood sugar stable, and ensure you have enough fuel to last all night.
Try these simple nourishing bedtime snack ideas
If you need a little something before bed, go for foods that promote relaxation:
- A banana with a handful of almonds or walnuts
- A small bowl of oats with some cherries or dark chocolate
- A kiwi fruit
- A warm cup of herbal tea that has calming properties, like chamomile or passionflower tea
Final Thoughts Be Gentle with yourself
If you’ve been struggling with sleep for a long time, know that you’re not alone. Sleep can feel like an impossible puzzle when you’re dealing with chronic illness, stress, pain or fatigue, but small changes—like tweaking what and when you eat—can make a difference.
Most importantly, listen to your body. Experiment with different foods, meal timings, and routines to find what works best for you. Beating yourself up about sleep and becoming stressed about it is understandable, but ultimately counterproductive. So, being kind to yourself and practicing self-compassion is helpful. And remember: even if you can’t sleep, rest is still valuable. Lying down in a dark, quiet room, and practicing deep breathing and meditation, still gives your body a chance to recharge and has benefits in itself.xiii
Click to find out more about Deborah and her work