The Connection Between Food and Sleep Quality
For many of us, the occasional late-night pizza or heavy meal has left us tossing and turning, unable to fall asleep or stay asleep. This common experience hints at a deeper relationship between the food we eat and the quality of our sleep. Marie-Pierre St-Onge, the director of Columbia University’s Center of Excellence for Sleep and Circadian Research, has spent years studying this connection. Her research confirms that our diet plays a significant role in determining how well we sleep. Data from large-scale population studies reveal that consuming high amounts of saturated fats and simple carbohydrates can make it harder to achieve deep, restorative sleep. Conversely, people who don’t get enough sleep are more likely to struggle with obesity. This creates a vicious cycle: poor sleep leads to poor dietary choices, which in turn exacerbate sleep problems. St-Onge refers to this as a “cycle of having poor sleep leading to poor dietary choices, and lower dietary quality that further propels poor sleep.”
Can Food Improve Sleep?
If certain foods can disrupt sleep, can other foods help improve it? St-Onge’s research suggests yes. Her findings have been translated into a new cookbook, Eat Better, Sleep Better, co-authored with Kat Craddock, the editor-in-chief of the food magazine Saveur. The book’s recipes are based on the principle that a high-fiber diet rich in “sleep-supporting ingredients” can enhance sleep quality. Nuts, seeds, and whole grains like barley, buckwheat, and kasha naturally contain melatonin, a hormone the body produces to regulate its circadian rhythm. Additionally, ingredients like ginger and turmeric, known for their anti-inflammatory properties, can improve sleep quality. Brightly colored fruits and vegetables, such as squash, cherries, bananas, and beefsteak tomatoes, are rich in phytochemicals that also support better sleep.
The Science Behind Sleep-Friendly Ingredients
While individual ingredients play a role, it’s the combination of certain foods that helps the body produce the hormones necessary for falling asleep and staying asleep. Tryptophan, an essential amino acid found in food, is a key player in this process. However, tryptophan requires nutrients like magnesium, zinc, and B vitamins to be converted into melatonin and serotonin, the hormones responsible for regulating sleep. St-Onge emphasizes that it’s not about eating specific ingredients right before bed and expecting immediate results. Instead, maintaining a healthy diet throughout the day ensures that the necessary nutrients are available when needed. “It’s making sure you have a healthy diet across the day to have the nutrients at the ready,” she explains.
A 28-Day Meal Plan for Better Sleep
The cookbook offers recipes for every meal of the day, including snacks and desserts, all carefully designed to promote better sleep. These recipes are arranged into a 28-day meal plan that guides readers toward improving their sleep through their diet. Developing these recipes was a collaborative effort. While St-Onge provided the nutritional guidelines, Craddock brought her culinary expertise to the table. Craddock admits that her instincts as a chef often lean toward rich, indulgent ingredients like bacon, butter, cheese, and heavy cream. However, she had to “pare a lot of that back” to align with St-Onge’s nutritional goals. Instead of heavy fats, she relied on olive oil, smoked paprika, and other flavorful but healthier alternatives.
Balancing Flavor and Nutrition
One example of this balance is the cookbook’s Creole gumbo recipe. Inspired by a vegetarian version often served during Lent, it swaps out the traditional andouille sausage—a pork product high in saturated fat—for healthier chicken sausage. The recipe also incorporates over a pound of mixed greens and brown rice, transforming the dish into a nutritious vegetable stew with complex carbohydrates. The result is a meal that is both flavorful and sleep-friendly. The cookbook is not just a collection of recipes; it’s also a practical guide to improving overall diet. With its emphasis on variety and nutrition, it encourages readers to explore international ingredients and dishes, offering a broader perspective on healthy eating. “If you dig a little deeper and look a little further, there are healthful and flavorful and exciting ingredients from many cultures that are right in our own backyard,” Craddock says.
A Collaborative Approach to Better Sleep
The collaboration between St-Onge and Craddock reflects the cookbook’s broader mission: to make sleep-enhancing nutrition accessible and enjoyable. While the book is backed by scientific research, it avoids being overly academic. Instead, it focuses on practical, delicious recipes that anyone can enjoy. St-Onge’s research and Craddock’s culinary skills come together to create a guide that is both informative and approachable. By combining flavorful, nutrient-rich ingredients with sleep-promoting properties, Eat Better, Sleep Better offers a holistic approach to improving sleep—one that starts with the food on your plate.
