If you’re struggling to sleep, your diet could be to blame
Lauren Haughey Lifestyle and Money Reporter
02:19, 15 Nov 2025
Products containing an amino acid called ‘tryptophan’ have often be associated with a better night’s rest(Image: Roos Koole via Getty Images)
If you find yourself peckish before bedtime, reaching for a snack might seem like an obvious solution. However, a sleep expert has cautioned that eating three particular types of food could lead to ‘restless sleep’ – making them best avoided in the evening hours.
Whilst it’s often underestimated, Rosey Davidson, author and sleep consultant at Just Chill Baby Sleep, stressed that what we eat often affects how well we sleep each night. Foods containing an amino acid known as ‘tryptophan’ have been associated with improved sleep quality, but high-fat, high-sugar or spicy foods tell quite a different story.
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 isn’t alone in her thoughts either. Various experts also echo similar sentiments. In a 2011 study, scientists investigated the relationship between consuming specific foods and sleep 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.
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, like coffee, and alcohol intake have previously been linked with poorer sleep quality, too.
Beyond this, Rosey acknowledged several foods that may actually help you sleep better, though research is still ongoing 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.”
However, Rosey said it’s still important to avoid fixating on particular foods, expecting they will ‘cure’ sleep issues. Instead, a more holistic approach should be adopted, encompassing ‘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.”
