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What to eat for a good night’s sleep

February 19, 2018 by 121dietitian

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Do you struggle to nod off at night? Did you know that diet actually plays a key role in contributing to a good night’s sleep? Here, we discuss how what you eat affects your sleep, the foods to avoid and those which will help you welcome those zzzs.

Incorporating certain foods into your food plan that are known for aiding relaxation and calming frayed nerves may help aid you for a good night’s sleep.

What you eat affects how you sleep. How many times have you gone to bed after a late dinner or a midnight snack, tossed and turned and had the most ferocious dreams all because of that late feast?

Good night's sleep

Become a tryptophan fan

Some foods actively contribute to a good night’s sleep because they contain tryptophan, an amino acid that the body uses to make serotonin.

Simply put, serotonin is a neurotransmitter that slows down nerve traffic so your brain isn’t revved up and raring to go.

By adding more foods containing tryptophan, a natural sedative, you are giving yourself a better chance of undisturbed rest.

Carbohydrates are particularly rich in this calming ingredient and many meal options can be planned that not only fit into your food plan but can also ensure you enjoy a safe passage to the land of nod.

Good night's sleep

Foods such as potatoes, gluten free pasta and bread, rice, eggs, seafood, chicken, turkey, gluten free cereals, buckwheat, seeds and nuts are high in tryptophan and are perfect snooze boosters, and can be, if over eaten, the reason why you have a 3pm office slump!

Try to have little snacks of these during the day or incorporate them into your evening meal to ensure you benefit from their in-built snooze facilities.

Of course going to bed hungry is a sure-fire way to ensure you’ll be counting sheep all night. So make sure your evening meal is satisfying and not too heavy in proteins, which will lay heavy on the stomach and could keep you awake.

If you do find you are hungry at bedtime, then great bedtime snacks could include:

  • Houmous (homemade with garlic oil) with wholemeal gluten free pitta bread
  • Wholegrain gluten free cereal with a little skimmed milk
  • Porridge made with skimmed milk and raisins
  • Peanut butter spread on crisp breads

Good night's sleep

Foods to avoid to get a good night’s sleep

If you don’t want to be tossing and turning all night, avoid the following:

  • Caffeine-rich drinks such as tea, coffee and colas at bedtime
  • Late night curries
  • Alcohol
  • High protein foods late, such as large portions of red meat or full fat cheese
  • Sugary drinks
  • Cakes, chocolate and biscuits – these can play havoc with your blood sugar levels
  • Some people sensitive to garlic may find that too much of this ingredient in their meals can upset their sleep pattern

Good night's sleep

Perfect snooze foods

And lastly before you drift off, meals that are high in carbohydrates and low to medium in protein will help you relax in the evening and could ensure you have the best chance of a good night’s sleep.

Try the following dinners for new ideas in the best in snooze food:

  • Wholemeal GF pasta served with chicken, white sauce made from cornflour and milk, sprinkled with parmesan cheese
  • Scrambled eggs with parsley
  • Tofu/vegetable stir fry
  • Houmous, (homemade) raw vegetables with wholemeal pitta
  • Seafood/ pasta and salad
  • Tuna salad / chicken sandwich
  • Chilli with beans (not too spicy)

Herbal teas such as camomile or valerian have been found to be useful as night-time relaxants and many supermarkets and health food stores now stock a delicious range of bedtime teas that are worth exploring.

Good night's sleep

Remember…

Eat regular meals and snacks of a wide variety of colours and flavours to achieve a range of essential nutrients.

If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues.

If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small.

In the meantime do please check out our 121Dietitian Shop

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Kristen McBurney
Kristen McBurney
2023-03-21
I cannot recommend Gillian enough. I got in touch after struggling to lose weight due to PCOS and suffering from IBS. Thanks to Gillian, my IBS symptoms have massively reduced, and I have been able to lose a significant amount of weight. Her warmth makes you feel instantly comfortable and at ease. Gillian’s help and expertise is second to none, and she is always on hand to answer any questions. I am throughly enjoying the plan Gillian created for me and have found it easy to integrate into my everyday life. I am so grateful for the positive impact her plan has had on me.
Hannah Crothers
Hannah Crothers
2023-02-10
Gillian is the greatest. She is compassionate and professional, really helped me to understand my body’s function and how to best support it. Her advice has changed my life.
Jay Rafferty
Jay Rafferty
2023-02-09
I would highly recommend Gillian. Her advice and guidance has been a game changer for me. With so much conflicting and confusing advice on healthy eating, using a professional nutritionalist is a must.
Emma Lavery
Emma Lavery
2022-12-29
I could not recommend Gillian enough over the last 3 months - she has turned my life around! I was referred to Gillian by my gastro consultant due to suffering from ibs, gastritis and hormonal issues for nearly 10 years. Gillian was very understanding and approachable throughout my time spent with her. Gillian discussed my health, lifestyle and eating habits thoroughly. She advised an individualised blood check for underlying issues, educated me on supplements and provided numerous information to help aid my recovery. The low foodmap programme I have been following is achievable and can be adapted to anyones lifestyle. As I am a vegetarian I thought this process may be difficult however Gillian reassured me that this would be no issue. She supplied personalised shopping lists, recipes and alternative foods to help heal my gut and overall health. Continual support from Gillian was on hand via email when required.I seen improvements in my symptoms within only weeks of starting the programme and was overwhelmed by the success due to suffering for years! I have been spreading the word about Gillian's brilliant work and will continue to do so! Thank you again for all your help!
mick lorkins
mick lorkins
2022-12-18
Strongly recommended. There are not many professionals that can totally change you life for the better but this one one if you follow the advice given.
Bobby D
Bobby D
2022-09-07
For 30 years I have suffered with IBS D and have been unable to find the right specific help. I was introduced to 121 Dietician about 6 weeks ago and like all other services out there I was sceptical. First up was a consultation online which was great considering the many issues I was having going to places. Gillian listened very attentively and understood the many problems I was having.Gillian decided to introduce me to the Low FODMAP diet. Starting out she provided everything (information, shopping lists, recipes etc) to get started. Through the course of the first 6 weeks Gillian was available to answer any questions or concerns.Following the first 6 weeks I'm very happy to say that all the many problems associated with IBS have gone and I'm starting to live a normal life without any stage fright when out and about.The next 8 weeks will be the reintroduction stage but based on the knowledge from Gillian in the initial stage I'm very confident that at the end I will have full understanding of all my triggers.I can't recommend this service enough as most importantly after 30 years of severe symptoms I once again feel healthy and happy. This is a must if you suffer continually from this horrendous condition. I would be confident that this will help anyone who has IBS.For me this was the best money ever spent and I can't thank Gillian enough for the difference she has made.Roy Dornan
Jack Kennedy
Jack Kennedy
2022-09-04
Helped solve stomach issues, had previous been to several people but this was the first dietary intervention that worked
Laura Campbell
Laura Campbell
2022-04-29
After over 10 years of eating quite poorly, Gillian has completely changed my approach to food. After a consultation and review of my diet, she provided me with a list of easy and quick recipes that are packed full of nutrition. She takes into consideration your lifestyle as well which I really appreciated too. I now have much more energy and actually enjoy preparing meals now, something I never did before. I honestly cannot recommend her enough. Thankyou! 🙂
Chris Arnold
Chris Arnold
2022-04-24
The overall experience was a very positive one. Gillian certainly had the expertise and people skills to help evaluate and treat my daughters gut issues. The progress was quite instantaneous and over time has made a huge difference to her everyday life. Thanks to Gillian for her work which came at the end of many doctor consultations. In hindsight Gillian should have been the first port of call.
Amelia Tyler
Amelia Tyler
2022-03-30
Gillian is great and her program was just perfect. All the meals were delicious and I always felt satisfied which made it very easy to follow. I would highly recommend, especially the 121 sports program.
Google rating score: 4.9 of 5, based on 46 reviews

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Information checked & correct on 16th May 2018.

Links included in this description might be Amazon affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. 


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Filed Under: Blog Tagged With: bed, diet, dietitian belfast, fitness, health, mealtime, sedative, serotonin, sleep, tryptophan

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