by Emma Claire
We’ve all been there – staring at the ceiling at 2 AM, wondering why sleep feels so impossible tonight. What many don’t realise is that the foods and habits we choose throughout our day play a crucial role in how well we rest. As someone who’s helped countless clients transform their sleep quality through nutrition, I’m sharing my practical guide to navigating those restless nights. These science-backed strategies address both what’s keeping you awake and what might actually help you drift off naturally – no prescription needed.
What to Avoid:
Caffeine in the Afternoon – That afternoon coffee might be sabotaging your sleep without you realising it. Caffeine actually blocks adenosine, a natural sleep-promoting compound in your body. Since caffeine hangs around in your system for 5-6 hours, even that 2 PM pick-me-up can leave you tossing and turning later. Try cutting off all caffeine sources after lunch to give your body time to clear it.
Heavy or High-Sugar Meals Late at Night – Ever noticed how a late-night ice cream binge or heavy pasta dish leaves you feeling restless? That’s your blood sugar going on a rollercoaster ride when it should be stable. These blood sugar spikes and crashes disrupt your natural sleep rhythm, making quality rest nearly impossible.
Alcohol Before Bed – I know many of us reach for that “nightcap” thinking it helps with sleep, but alcohol is actually sabotaging your rest. While it might make you feel drowsy initially, it significantly disrupts your REM sleep – the restorative phase your body needs most. This leads to that familiar pattern of falling asleep quickly but waking up frequently throughout the night.
Too Many Liquids Before Bed – Staying hydrated is important, but timing matters! Drinking too much in the evening creates a frustrating cycle of bathroom trips that fragment your sleep cycles. Try frontloading your hydration earlier in the day.
Spicy or Acidic Foods at Night – That late-night salsa or tomato sauce might taste amazing, but the resulting acid reflux or digestive discomfort can make lying down uncomfortable and sleep elusive.
Artificial Light Exposure – Our bodies evolved to respond to natural light patterns, which is why blue light from screens is so problematic before bed. This light actually suppresses your natural melatonin production – the hormone that signals it’s time to sleep. Try putting devices away an hour before bed or using blue-light blocking glasses if you must look at screens.
Processed Foods & Additives – Those convenient packaged foods often contain preservatives, artificial additives, and MSG that can overstimulate your nervous system. This heightened state of alertness is exactly what you don’t want when trying to wind down.
Ingredients That Transform Your Sleep Quality
Magnesium – Magnesium is nature’s relaxation mineral, supporting your nervous system’s ability to calm down. Include more avocados, almonds, seeds, and even a bit of quality cacao to boost your levels naturally. I also like to spray a Magnesium Spray on my stomach before bed for an added boost.
Tryptophan-Containing Foods – You may have heard about turkey making you sleepy after festive dinners – that’s the tryptophan at work! This amino acid helps your body produce serotonin and melatonin, both essential for sleep regulation. Beyond turkey, look to pasture-raised eggs and grass-fed meats as excellent sources.
GABA-Supporting Nutrients – GABA is your brain’s main “calm down” signal, and certain foods help support its production. Wild-caught fish, spinach, and fermented foods provide the glutamine, vitamin B6, and magnesium that help your body naturally produce more GABA.
Bone Broth – This traditional food is rich in glycine, which helps lower your core body temperature – a necessary step for falling into deeper sleep. A small cup of quality bone broth about an hour before bed can work wonders for sleep quality.
Cherries or Tart Cherry Juice – Nature’s melatonin source! Cherries naturally contain this sleep-regulating hormone, making them perfect for bedtime. Just a small handful of fresh cherries or a splash of tart cherry juice before bed can help signal your body it’s time to rest.
Grass-Fed Beef Spleen & Liver – I know organ meats aren’t everyone’s favorite, but these two in particular are a powerhouse of B vitamins, iron, vitamin A, and zinc that support neurotransmitter production and nervous system balance. Even a small amount added to other foods can make a difference in your sleep quality. For an easy option that skips the preparation (and taste!), try a freeze-dried capsule formula for the same sleep-supporting nutrients in a convenient form. They’re perfect for busy parents who want the benefits without having to source and cook organ meats.
Herbal Teas – There’s a reason chamomile tea before bed is a timeless tradition – it works! Both chamomile and valerian root have natural compounds that help relax your body and mind. Just make sure you’re choosing organic, caffeine-free options.
Consistent Meal Timing – Your body loves routine, especially when it comes to eating patterns. Regular meal timing helps synchronise your internal clock, making it easier to both fall asleep and wake up naturally.
A Light, Protein-Fiber Balanced Snack if Needed – If hunger strikes before bed, don’t ignore it – just choose wisely. A small protein-fat combo like a few almonds or a boiled egg with avocado can stabilise blood sugar without causing the glucose spikes that disrupt sleep.
Remember, good sleep isn’t just about the hour before bed – it’s about the choices you make throughout your entire day. These nutrition strategies work best when combined with a consistent sleep schedule and relaxing bedtime routine. Sweet dreams!
Author Bio
Emma Claire, a clinical nutritionist (BHSc) and Cell Squared‘s nutrition specialist. Having overcome her own health challenges, Emma brings both personal experience and professional expertise to her practice. With a special focus on helping women address gut-health issues, hormonal imbalances and sleep disruptions, Emma is committed to finding lasting solutions rather than quick fixes.