23-02-2025
'I'm an NHS GP - these foods will help you sleep better at night'
Sleep plays a vital role in overall health and wellbeing, supporting brain function and maintaining both mental and physical health. Yet, for many, a good night's rest remains out of reach, with one in three Brits reportedly struggling with insomnia.
What we eat and drink can have a significant impact on sleep quality, Express reports. Dr Hana Patel, an NHS GP and resident sleep expert at Time4Sleep, sheds light on the dietary factors that can either aid or hinder sleep, while also debunking common myths.
"Dairy products, like yoghurt, milk, and cheese, contain an amino acid called tryptophan that helps us get to sleep more easily," Dr Patel explains. "The calcium in these foods also helps with reducing stress and producing melatonin, a hormone that helps you fall asleep."
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Cherries, too, can be a natural sleep aid. "Cherries can help your sleep as they contain high amounts of melatonin," she says. "Tart cherries are more effective than sweeter ones as they have a small amount of both melatonin and tryptophan. Not only can they help you to fall asleep, but they also encourage you to sleep for longer."
For those looking to incorporate cherries into their nighttime routine, Dr Patel suggests trying frozen or dried cherries, or even cherry juice.
Almonds are another powerful sleep-promoting food. "Almonds are rich in magnesium, which promotes both relaxation and sleep," she explains. "Magnesium also helps to regulate melatonin, which guides the sleep-wake cycle in our bodies. On a physical level, it helps our muscles relax and regulates muscle contractions."
Additionally, almonds help stabilise blood sugar levels, thanks to their nutrient composition that slows digestion, making them an ideal late-night snack.
While some foods can promote restful sleep, others may do just the opposite. Dr Hana Patel warns against certain dietary choices before bedtime, including chocolate, sugary foods, and spicy meals.
"Although it's delicious, chocolate does contain caffeine, which interferes with your body's ability to get enough deep sleep," Dr Patel explains. "This is especially true for dark chocolate as it contains more caffeine than milk chocolate. I recommend avoiding caffeine for at least two hours before going to bed."
Sugary treats should also be avoided before sleep, as they can lead to fluctuating blood sugar levels. "Eating high-sugar foods before going to bed can cause your blood sugar levels to spike before eventually crashing," Dr Patel says. "This fluctuation can disrupt your sleep and make you feel more restless."
Spicy meals, meanwhile, are best consumed earlier in the day. "I recommend trying to avoid eating spicy foods before bed as it can disrupt your sleep," she advises. "It can cause digestive discomfort, like heartburn and indigestion, as well as a raised body temperature from the capsaicin found in chillies, which makes it much harder to get a comfortable sleep. Your body has to work harder to digest spicy food, which means it is less able to focus on relaxing for sleep."
