If you’re peckish before bed, a quick snack might seem like the obvious solution. However, one sleep expert has issued a warning about three types of food that could be causing ‘restless sleep’, advising us to give them a wide berth before bedtime.
Rosey Davidson, author and sleep consultant at Just Chill Baby Sleep, emphasised that what we eat can have a significant effect on the quality of our slumber. Foods containing an amino acid known as ‘tryptophan’ are often linked with a better night’s rest, but the same cannot be said for high-fat, high-sugar or spicy foods.
In an exclusive chat with the Mirror, Rosey explained: “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’s not alone in her advice, as various experts also share similar views.
One study from 2011, explored the relationship between consuming specific foods and sleeping patterns among 440 medical students. While 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.
A further 2016 study associated diets high in saturated fats, sugar, and low in fibre with lighter, less restorative sleep patterns, noting heightened disturbances. Both caffeinated beverages, like coffee, and alcohol intake have been previously linked with poorer sleep quality too.
Beyond this, Rosey acknowledged several foods that may actually help you sleep better, though research is still emerging on the topic. 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.”
“Despite this, Rosey stressed that ‘it’s important not to fixate’ on specific foods, hoping they will ‘cure’ sleep problems. Instead, it’s better to take a holistic approach that includes ‘healthy eating, regular sleep habits, movement, light exposure, 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 summarised. “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.”