Experts Say The Secret To Good Sleep Is a Healthy Diet

Does a good night’s sleep often seem just out of reach? According to recent research, the solution might be found right in your kitchen – in the form of a healthy diet.

The Centers for Disease Control and Prevention statistics indicate that around one-third of U.S. adults struggle with insufficient sleep. While many turn to medications, supplements, or meditation apps, studies suggest a more effective answer could be in our food choices.

Scientists have found a close correlation between dietary habits and sleep quality. Similar to how a nutritious diet can regulate blood pressure and cholesterol, it can also influence the mechanisms that govern our sleep. Marie-Pierre St-Onge, a leading sleep and circadian research expert at

Columbia University Irving Medical Center states, “The foods and dietary patterns that promote better sleep tend to be low in glycemic index, low in saturated fat, low in added sugars, and high in fiber.” In contrast, foods high in sugar, fat and low in fiber can disrupt sleep patterns. An ideal diet to enhance sleep resembles the Mediterranean diet, known for its plant-based focus. Emphasizing fruits, vegetables, legumes, whole grains, and healthy fats while limiting red meat, sweets, and refined carbohydrates, this diet has shown promising results in sleep quality studies. For instance, a 2020 Nutrients journal study revealed that adherents of this diet experienced 30percent fewer sleep disturbances than non-adherents.

The connection lies in the gut-brain axis. Foods abundant in the Mediterranean diet are high in fiber, which benefits gut health. A healthy gut communicates with the brain, sending signals that regulate circadian rhythms. These rhythms affect several body processes, including hormonal activity and the sleep-wake cycle. The gut also aids in serotonin synthesis, a neurotransmitter vital for mood regulation and sleep.

Another advantage of a plant-based diet is a higher intake of polyphenols, antioxidant compounds in fruits and vegetables. These compounds can influence the nervous system and promote better sleep by increasing heart rate variability, a marker of a relaxed state. Additionally, a diet rich in plant-based foods like legumes, soy, leafy greens, and seeds boosts the production of the sleep hormone melatonin. These foods contain tryptophan, an amino acid used to synthesize melatonin more efficiently than the tryptophan found in high-protein foods like turkey and dairy.

Conversely, poor eating habits and lack of sleep can create a vicious cycle. Inadequate sleep can stimulate hormones that increase appetite and intensify cravings for high-sugar, high-fat snacks, leading to unhealthy eating patterns that further disrupt sleep.

While focusing on single sleep-promoting foods may help, a holistic dietary approach is far more beneficial. The power lies in the overall pattern of your diet rather than a magic bullet single food.

Related Content:

• Watch The Adorable Way This Cat Disrupts Their Owner’s Sleep
• 6 Drinks That Can Help You Fall Asleep Easier
• Kick Your Insomnia With These 5 Sleep-Inducing Plant-Based Foods
• Wellness Tips for Creating a More Sleep-Friendly Bedroom
• This Woman’s Cats Sleep in Plastic Bags

Easy Ways to Help the Planet:

• Eat Less Meat: Download Food Monster, the largest plant-based Recipe app on the App Store, to help reduce your environmental footprint, save animals and get healthy. You can also buy a hard or soft copy of our favorite vegan cookbooks.
• Reduce Your Fast Fashion Footprint: Take initiative by standing up against fast fashion Pollution and supporting sustainable and circular brands like Tiny Rescue that raise awareness around important issues through recycled zero-waste clothing designed to be returned and remade over and over again.
• Support Independent Media: Being publicly funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!
• Sign a Petition: Your voice matters! Help turn petitions into victories by signing the latest list of must-sign petitions to help people, animals, and the planet.
• Stay Informed: Keep up with the latest news and important stories involving animals, the environment, sustainable living, food, health, and human interest topics by subscribing to our newsletter!
• Do What You Can: Reduce waste, plant trees, eat local, travel responsibly, reuse stuff, say no to single-use plastics, recycle, vote smart, switch to cold water laundry, divest from fossil fuels, save water, shop wisely, Donate if you can, grow your food, volunteer, conserve energy, compost, and don’t forget about the microplastics and microbeads lurking in common household and personal care products!