Why nutrition affects sleep
What you eat and drink has a direct impact on your sleep.
Some foods promote recovery, others disrupt the natural sleep rhythm.
We often only notice the effects when sleep problems become chronic.
Sleep disruptors in nutrition
- Caffeine: keeps you awake for hours – still effective in the afternoon.
- Alcohol: makes you tired, but reduces deep and REM sleep.
- Sugar & heavy meals: burden digestion, lead to restless sleep.
- Overeating: causes a feeling of fullness and frequent waking.
Sleep-promoting foods
- Foods rich in tryptophan: nuts, oats, dairy products – promote melatonin production.
- Complex carbohydrates: whole grains, vegetables – stabilize blood sugar.
- Light evening meals: salad, soup, or small portions of protein.
- Herbal teas: chamomile, lavender, lemon balm – have a calming effect.
Tips for better sleep through nutrition
- Eat your last large meal at least 2–3 hours before sleep.
- Avoid caffeine after 2 pm.
- Consume alcohol only rarely and consciously.
- Use evening rituals with sleep-promoting drinks (e.g., herbal tea).
Your next step
The right nutrition can noticeably improve your sleep.
The bestforming app supports you with this:
- with nutrition tips for better sleep,
- with routines for healthy eating habits,
- with tools that connect your sleep and nutrition habits.
Get the app and discover how nutrition can positively influence your sleep.