If you’re peckish before bedtime, having a quick bite might seem like an obvious choice. However, one sleep expert has warned that tucking into three specific types of food could be the cause of ‘restless sleep‘ – so, they may be worth avoiding before hitting the pillow.
Whilst easily overlooked, Rosey Davidson, author and sleep consultant at Just Chill Baby Sleep, stressed that our food choices frequently affect the standard of rest we get each night. Items containing an amino acid called ‘tryptophan’ have been associated with improved slumber, but it’s an entirely different tale for high-fat, high-sugar or spicy foods.
In a previous conversation with the Mirror, Rosey said: “Food plays an important role in how well we sleep, as it can influence our hormones and digestion. Foods rich in tryptophan, magnesium, or melatonin can promote relaxation and better sleep.
“For example, carbohydrates can help tryptophan reach the brain, supporting the production of serotonin and melatonin, which help us to fall asleep. A well-balanced evening meal containing protein, healthy fats, and carbohydrates can also stabilise blood sugar levels, reducing the likelihood of waking during the night.
“However, some foods should be avoided in the evening. Spicy foods can cause heartburn and discomfort, which may disrupt sleep […] High-fat or greasy meals may cause indigestion, making it harder to fall asleep, while consuming too much sugar or caffeine close to bedtime can overstimulate the body and delay sleep onset.
“Sugary snacks can lead to blood sugar spikes and crashes, potentially causing night [awakenings], while heavy protein meals can slow digestion and result in more restless sleep.”
Rosey is not alone in her views, with numerous other experts echoing these sentiments. For example, in a 2011 study, scientists investigated the relationship between consuming specific foods and sleep patterns among 440 medical students.
Although the odds of a good night’s rest were ‘2.5 times more likely with soybean intake’, negative effects were spotlighted for both papaya and spicy foods.
Meanwhile, another 2016 study also found that adults who sustained diets with more highly saturated fats, sugar and little fibre experienced lighter ‘less restorative sleep’ with more disturbances. Both caffeinated beverages, such as coffee, and alcohol intake have been previously linked to poorer sleep quality, too.
In addition to this, Rosey recognised several foods that may genuinely aid your sleep, although research is still developing on the subject. She continued: “Kiwi has gained attention for its potential to improve sleep quality, but there is little evidence to back it up. The thinking is that kiwi is high in serotonin, a precursor to melatonin, which regulates sleep-wake cycles.
“It is high in antioxidants and folate which may benefit brain function (and therefore support sleep regulation). While the research is still emerging, adding kiwi to an evening snack as part of a balanced diet definitely won’t do any harm.
“Other foods that may improve sleep include cherries, which are naturally high in melatonin, and bananas, which contain magnesium, potassium, and tryptophan to relax muscles and nerves. Oats are another great choice, as they are rich in melatonin and complex carbohydrates, aiding serotonin production.
“Nuts, such as almonds and walnuts, are packed with magnesium and melatonin, while turkey is an excellent source of tryptophan. Chamomile tea is also worth mentioning, as it contains apigenin, an antioxidant that may reduce insomnia and promote relaxation.”
Nonetheless, Rosey stressed that focusing on specific foods as a ‘cure’ for sleep issues is unhelpful. Instead, she recommended a holistic approach that includes ‘healthy eating, consistent sleep routines, physical activity, exposure to light, and emotional wellbeing. ‘
“Ultimately, the best thing we can do for our sleep is focus on an overall healthy and balanced diet, alongside a consistent sleep routine and effective stress management,” she said. “Timing also matters—finishing meals 2-3 hours before bedtime, avoiding heavy meals late at night, and creating a calming bedtime routine can make a significant difference.
“By prioritising these things, we can improve our sleep quality and overall health without needing to rely on specific ‘miracle’ foods.”