Avoid these types of foods if you want a better night’s sleep
Key Takeaways
This article is part of our Prescribe Yourself A Minute coverage. Explore more.
Among the pillars of good health are two that we’ve heard all our lives: Eat a nutritionally sound diet and get enough sleep. We may be all too aware of their individual importance, but it’s likely that we think less about how these two vital aspects of well-being interact with each other.
According to sleep experts, the quality and quantity of the foods we eat have an impact on the quality and quantity of our sleep. In fact, several common dietary habits lead to poorer sleep—from consuming too much caffeine and added sugar, to not getting enough micronutrients. And, conversely, getting enough sleep goes hand-in-hand with improved health.
So, if you’re on the hunt for a better night’s rest, here's what you need to know about diets and sleep, according to studies and health experts.
Caffeine, and sugar
Perhaps unsurprisingly to coffee and sweet treat lovers, the aforementioned JAHA study drew a similar link between poorer sleep quality and consumption of caffeine and sugar.
The highest length of sleep-onset latency in the study (more than 60 minutes) was associated with higher caffeine intake (along with food by weight), compared with the lowest rate (fewer than 15 minutes). The highest levels of insomnia severity were also associated with higher caffeine intake.
Additionally, poorer sleep quality (as measured using the Pittsburgh Sleep Quality Index) was found to align with higher intakes of caffeine and added sugars. The results were similar to previous studies, which found intake of confectionery and sugary beverages tend to correlate with poor sleep quality.
It makes sense to avoid added sugars and caffeine before bed, but coffee brings health benefits that make it worth keeping in your diet—as long as you drink it several hours before turning in for the night.
Unsaturated fats, and dairy
The JAHA study also took a closer look at how consuming dairy products and foods high in unsaturated fats affect sleep. Researchers observed an inverse association between those who have trouble sleeping and dairy intake—ie, poorer sleep quality was associated with a lower level of dairy consumption. They also found that not consuming enough dairy products appeared to be associated with having trouble getting to sleep. There may be scientific wisdom behind that warm glass of milk after all.
The authors also wrote that "Contrary to our hypothesis, sleep quality was inversely related to total fat intake and not associated with saturated fat intake. This is divergent from studies on sleep duration and architecture, which find that shorter and lighter sleep relate to greater total fat and saturated fat intakes, respectively.”
They pointed out that good sleep in the study sample also correlated with higher unsaturated fat intake which can reduce risks of cardiovascular disease. That suggests that there may be a relationship between higher sleep quality and a healthier dietary fatty acid profile.
Whole grains
While they didn’t write at length on the subject, the authors of the JAHA study found that lower intakes of whole grains were associated with worse quality sleep and more trouble getting to sleep.
This observation is corroborated in an article reviewed by Kimberly Truong, MD, a physician who specializes in sleep. According to the article, the DASH diet (Dietary Approach to Stop Hypertension) may help improve sleep. It focuses on intakes of whole foods, particularly those high in fiber, potassium, and magnesium. While the diet is designed to help patients reduce their blood pressure, research indicates that it tends to help people sleep better, too.