Recent studies reveal that specific foods and consistent eating patterns can dramatically improve sleep quality, helping the one-third of American adults who report insufficient rest.

At a Glance

• A third of U.S. adults don't get enough sleep, impacting health conditions including obesity, diabetes, and cardiovascular disease
• Foods rich in sleep-promoting compounds like almonds, tart cherries, kiwifruit, and fatty fish can enhance sleep quality
• The Mediterranean diet, with its balance of healthy fats and whole foods, has been linked to better sleep
• Consistent sleep schedules, proper sleep environments, and pre-bedtime routines significantly improve rest quality
• Gut health supports sleep quality through the connection between probiotics, prebiotics and overall wellness

The Sleep-Nutrition Connection

Sleep quality and duration impact various health conditions including obesity, diabetes, cardiovascular disease, and hypertension. Despite recommendations for adults to get 7-8 hours of sleep nightly, many Americans fall short of this goal. The relationship between sleep and nutrition works both ways—poor sleep can lead to unhealthy food choices, while certain dietary patterns can significantly improve or worsen sleep quality. Research increasingly shows that what we eat affects how well we rest, creating either a virtuous cycle of good health or a downward spiral of disrupted sleep and poor nutrition.

Foods with high concentrations of sleep-promoting compounds directly affect sleep cycles. Almonds contain magnesium and melatonin, which help regulate sleep. Warm milk provides tryptophan, a sleep-promoting amino acid. Kiwifruit contains serotonin and antioxidants that may improve sleep onset and duration. Chamomile tea has apigenin, an antioxidant that binds to brain receptors that may promote sleepiness. Tart cherries are naturally high in melatonin, while fatty fish provides vitamin D and omega-3 fatty acids that regulate serotonin.

Dietary Patterns That Promote Better Sleep

The Mediterranean diet, characterized by its abundance of fruits, vegetables, whole grains, nuts, seeds, and olive oil, shows promising connections to improved sleep quality. This eating pattern naturally delivers sleep-enhancing nutrients while minimizing consumption of processed foods and added sugars that can disrupt sleep. Studies have found correlations between unhealthy eating patterns—particularly high sugar and processed food intake—and difficulty falling asleep. The timing of meals also matters; eating heavy meals close to bedtime can interfere with sleep quality by disrupting digestion and causing discomfort.

Establishing consistent eating patterns helps regulate internal body clocks. Eating at regular times each day supports the body's circadian rhythm, which controls sleep-wake cycles. Avoiding caffeine after midday, limiting alcohol consumption, and ensuring adequate hydration throughout the day—but not right before bed—can all contribute to better sleep quality. For those struggling with sleep, tracking both food intake and sleep patterns can help identify potential connections between specific foods or eating habits and sleep disruptions.

The Gut-Sleep Connection

Emerging research highlights the important relationship between gut health and sleep quality. The gut microbiome influences various bodily systems, including those that regulate sleep. Probiotics—beneficial bacteria found in fermented foods like yogurt, kimchi, and kefir—support a healthy gut environment. Meanwhile, prebiotics found in fiber-rich foods like soybeans, oats, and garlic feed these beneficial bacteria. Together, they create a balanced gut microbiome that supports overall health, including sleep regulation.

The gut-brain axis provides a communication pathway between digestive and neural systems. This connection explains why digestive discomfort can disrupt sleep and why emotional stress can trigger gut issues. By nurturing gut health through proper nutrition, adults can potentially improve both sleep quality and duration. Including a variety of probiotic and prebiotic foods in the daily diet provides more benefits than supplements alone, as whole foods contain diverse bacterial strains and additional nutrients that support overall health and sleep quality.

Sleep Hygiene Best Practices

Beyond nutrition, sleep hygiene practices form the foundation for quality rest. Maintaining a consistent sleep schedule—even on weekends—helps regulate the body's internal clock. Creating a restful environment by keeping the bedroom cool, dark, and quiet minimizes sleep disruptions. Limiting screen time before bed reduces exposure to blue light, which can suppress melatonin production. Establishing a relaxing pre-sleep routine signals to the body that it's time to wind down, whether through reading, gentle stretching, or meditation.

Physical activity contributes significantly to sleep quality, though timing matters. Regular exercise promotes deeper, more restorative sleep, but exercising too close to bedtime can have the opposite effect by increasing alertness. For persistent sleep problems, consulting a healthcare provider can help identify underlying issues such as sleep apnea or restless leg syndrome. While nutrition and lifestyle changes can substantially improve sleep for many adults, some sleep disorders require medical intervention for effective management.