Sleep and Nutrition: The Science of How the Foods We Eat Can Influence Our Sleep

The quality of our sleep the night before a busy day can determine whether we are energized for success or end up feeling fatigued and unproductive. Having a sufficient and consistent sleep schedule is very important for our overall health and well-being. Sleep supports our brain function, our the circulatory system, our metabolism and our long-term memory retention.¹ Lack of sufficient sleep over time can lead to long-term complications, such as increased blood pressure and a weakened immune system.²

What does a good night’s sleep consist of?

The amount of sleep needed will depend on the stage of life and other factors such as activity level and certain co-morbidities. Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development (especially of the brain). School-age children and teens on average need about 9.5 hours of sleep per night. Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter.

Image Source: Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke (nih.gov)

Phases of Sleep

During sleep, our brains progress from 2 different sleep states: REM (rapid-eye movement) sleep and non-REM sleep.  

• • REM sleep occurs in the first 90 minutes after falling asleep. The body’s systems are more active compared to deeper states of sleep. This state almost mimics wakefulness as breathing is fast and irregular, heart rate and blood pressure are near waking levels. During REM sleep emotional experiences are processed and memories are consolidated. In addition to memory consolidation and emotional regulation, REM sleep also supports other cognitive functions such as mood stability, restorative brain activity, and brain development, especially in infants and children where neural pathways are growing and refining. Interestingly, REM sleep increases in duration in the latter half of the night, which is why we often wake up from a dream in the morning hours.
  • Non-REM sleep follows as the brain gently drifts from a state of alertness to sleep, body temperature decreases and eye movements slow down. Brain activity occurs in small bursts and heartbeat and muscles relax further. The final stage of non-REM sleep is the deep sleep period. All systems slow even further, including brain waves. It can be difficult to rouse a person awake during this intense deep state of sleep.³ Non-REM sleep contributes to physical repair and recovery, growth & development, supports immunity, regulates hormones and enhances memory consolidation.

Nutritional Interventions for Sleep Quality

Diet can significantly influence circadian rhythms and sleep quality. Nutrients that support the production of key sleep-related hormones, such as melatonin and serotonin, are particularly beneficial. Foods rich in tryptophan, an amino acid precursor to serotonin and melatonin, include turkey, chicken, nuts (especially almonds and walnuts), and seeds. These foods help regulate sleep-wake cycles by enhancing melatonin synthesis, which aligns with the body’s natural sleep rhythm.

Complex carbohydrates found in whole grains, oats, and legumes can improve tryptophan’s availability to the brain, promoting a restful sleep. Magnesium and potassium, present in foods like leafy greens, bananas, and sweet potatoes, also play a role in relaxing muscles and calming the nervous system, which is essential for preparing the body for sleep. Omega-3 fatty acids, found in fatty fish, like salmon and sardines, have been shown to support circadian alignment by influencing serotonin levels, which can improve sleep quality.

Vitamin B6 (in foods like bananas, chickpeas, and fortified cereals) and Vitamin D (in eggs, fish, and fortified products) are essential for the synthesis of serotonin, helping to regulate mood and improve sleep quality. Additionally, antioxidant-rich fruits like cherries and berries contain natural melatonin, which may aid in promoting earlier sleep onset. Caffeine-free herbal teas such as chamomile and valerian root also have calming effects that can help with falling asleep and maintaining restful sleep.

Botanical extracts have been increasingly studied for their potential to support sleep quality. One such extract is Withania somnifera, commonly known as ashwagandha. Ashwagandha is considered an adaptogen, helping the body adapt to stress and balance the body’s physiological processes. While more research is needed, early studies have shown that ashwagandha may improve sleep onset, duration, and quality, especially in those experiencing stress-related sleep issues.

Both Alcohol and caffeine can significantly disrupt sleep quality. Caffeine stimulates the nervous system and acts as an adenosine receptor antagonist, blocking adenosine which promotes sleep. This causes an increase in alertness and delaying the onset of sleep. Consuming caffeine, especially in the afternoon or evening, can reduce the total sleep time and impair normal sleep¹⁴. Alcohol, while initially sedating, can lead to fragmented sleep and a reduction in REM sleep. It also disrupts the body’s natural temperature regulation and increases nighttime awakenings. Limiting both of these can help achieve more restorative and uninterrupted sleep.¹⁵

Sleep and disease risk

Insufficient or poor-quality sleep is increasingly recognised as risk factors for a range of chronic diseases. Studies have linked chronic sleep deprivation to elevated risks of cardiovascular disease, type 2 diabetes, obesity, and some neurodegenerative conditions. Disrupted sleep also impairs metabolic function, especially glucose metabolism and insulin sensitivity. Inadequate sleep has also been associated with increases in system inflammation and elevated blood pressure, both of which can contribute to cardiovascular risk. Poor sleep may also impact immune function, which increases the risk of infectious disease. Finally, lack of adequate sleep also contributes to increase in mental health risk such as stress, anxiety, and depression.

Emerging research continues to explore the significant role that diet plays in sleep quality. As we advance in understanding these connections, there is a growing opportunity for industries to implement evidence-based nutritional guidance and develop innovations, such as tailored meal plans and/or supplements, that support better sleep and overall health.

• References
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