Food and sleep: nutrition as an ally for regenerative rest
When we talk about quality sleep, we often focus on the mattress, lighting, or sleeping position. Yet, there’s a key factor that comes into play hours before bedtime: nutrition.
The relationship between what we eat and how we sleep is at the center of many scientific studies, and today we know that food can be a powerful ally — or a silent enemy — of our rest.
According to a study published in the Journal of Clinical Sleep Medicine, about 30% of adults suffer from occasional insomnia: what we eat can make a significant difference.
Foods that disrupt sleep
Some foods, especially when eaten too close to bedtime, can interfere with sleep quality. The main culprits include:
• Caffeine – not just in coffee, but also in tea, chocolate, and energy drinks. According to the Sleep Foundation, caffeine can remain in the bloodstream for up to 6 hours, delaying sleep onset.
• Alcohol – it may induce drowsiness at first, but it disrupts REM sleep and causes more nighttime awakenings, compromising sleep quality (Sleep Foundation).
• Fatty or spicy foods – they slow digestion and may cause acid reflux, making it harder to stay in deep sleep.
Foods that promote relaxation
Science shows that certain nutrients support the brain in producing sleep-related hormones and neurotransmitters.
A review in Nutrients found that key nutrients like tryptophan, complex carbohydrates, and melatonin-rich foods (e.g. cherries) are associated with improved sleep quality and duration, supporting serotonin and melatonin production (MDPI).
Low tryptophan levels (< 526 mg/day) were linked to a higher risk of short or poor sleep (MDPI).
A systematic review also found that adequate magnesium intake may improve sleep, although clinical study results are sometimes inconsistent (https://pubmed.ncbi.nlm.nih.gov/35184264/).
Not just what, but when
Our internal clock (circadian rhythm) is sensitive not only to what we eat, but also when we eat.
Several studies show that having dinner too late — especially within 2–3 hours of usual bedtime — can delay melatonin release and reduce sleep quality, leading to more awakenings and poorer sleep efficiency (Ask IFAS - Powered by EDIS).
A 2024 article in Frontiers in Nutrition suggests that limiting meals to an earlier time frame (avoiding dinner less than 2–3 hours before bed) helps synchronize circadian rhythms and promotes longer sleep (Frontiers).
Expert Opinion: Elena Casiraghi
We asked Elena Casiraghi, nutritionist and science communicator, for her insight. In her podcast “Buono a sapersi” (available on Amazon Music, Spotify, Apple Podcasts, and YouTube), she often explores the link between nutrition and wellness.
According to Casiraghi, “Meal regularity supports good sleep: there’s no need for miracle foods, but rather a daily balance that avoids nutritional deficiencies and spikes in sugar or caffeine.”
Her tips: opt for moderate dinner portions, reduce sugar in the evening, and stay well hydrated throughout the day.
Eat well, sleep better
Sleep is a pillar of health, just like nutrition. Balancing both means supporting the body’s most vital functions — from immune defense to memory, emotional regulation, and physical recovery.