What and When to Eat for Better Sleep: A Nutrition Guide

We all know food affects our weight, energy, and mood. But did you know that what — and when — you eat can also impact your sleep? If you struggle to fall asleep, wake up at night, or feel tired in the morning, your dinner may be partly to blame.

How Nutrition Affects Sleep Quality

Sleep isn’t just about turning off your brain — it’s a biochemical process regulated by hormones like melatonin, serotonin, and cortisol. The foods you eat in the evening can either support or disrupt these hormones. Some foods promote calm and rest, while others keep your body on high alert.

The Top 7 Sleep-Friendly Foods

1. Almonds and walnuts – Rich in magnesium and melatonin, both linked to better sleep.
2. Kiwi – Studies show kiwi may help you fall asleep faster and sleep more deeply.
3. Oatmeal – Complex carbs promote serotonin, which helps the body produce melatonin.
4. Warm milk – Contains tryptophan, an amino acid that supports sleep hormones.
5. Chamomile or mint tea – Naturally calming to the nervous system.
6. Bananas – Packed with potassium and magnesium, which relax muscles.
7. Turkey, eggs, or fish – High in protein and tryptophan, which promotes sleepiness.

What to Avoid Before Bed

• Caffeine: Not just coffee — also found in tea, chocolate, and energy drinks. Its effects can last up to 6 hours.
• Alcohol: May make you drowsy at first, but disrupts deep sleep later.
• Spicy or greasy foods: Can cause indigestion or discomfort.
• Sugary snacks or baked goods: Sugar spikes can lead to nighttime wake-ups.

When to Eat for Better Sleep

• Ideal dinner time: 2–3 hours before bed.
• Go light: lean protein, some complex carbs, fiber.
• Skip the late-night snacks, especially sweet ones.

Is Your Diet Messing with Your Sleep?

• Trouble falling or staying asleep?
• Feeling heavy or bloated at bedtime?
• Eating dinner within 30 minutes of going to bed?

Try keeping a sleep & food journal to track patterns — it’s often surprisingly revealing.

How WeCare Can Help You Sleep Better

The WeCare app goes beyond basic nutrition — it helps you sleep smarter:

• Scan products to see if they contain hidden stimulants (like caffeine, added sugars, or synthetic additives).
• Get sleep-friendly suggestions tailored to your routine.
• Track which foods actually help you sleep — and build your personal “evening favorites” list.
• Filter your grocery list based on your goals: low sugar, caffeine-free, gut-friendly, etc.

Bottom Line: Better Sleep Starts on Your Plate

A restful night doesn’t begin when your head hits the pillow — it starts with what’s on your dinner plate.
Choose foods that help your body wind down, not work overtime.
And when in doubt? Let WeCare guide your choices — so your next great night’s sleep begins at the grocery store.