To recognise Dietitians Week on June 16th, we’re shining a light on one of the most overlooked factors in sleep health: your diet. At Auckland Sleep, we understand that quality sleep is the cornerstone of overall wellbeing—and what’s on your plate can have a direct impact on how well you sleep.
From plate to pillow, the foods you choose—and when you eat them—can influence how quickly you fall asleep, how deeply you rest, and how refreshed you feel in the morning.
Dr. Sumit Samant, a sleep specialist at Auckland Sleep, explains,
“Many people struggle with sleep without realising that their dietary habits may be playing a major role. By making small, informed changes, you can support your body’s natural sleep cycles and enhance your overall health.”
Dr. Sumit Samant, a sleep specialist at Auckland Sleep, explains, “Many people struggle with sleep without realizing that their dietary habits may be playing a major role. By making small, informed changes, you can support your body’s natural sleep cycles and enhance your overall health.”
The Role of Timing
Eating too close to bedtime can lead to disrupted sleep, as your body is still working to digest food. Experts recommend having your last substantial meal at least two hours before sleep to reduce the risk of acid reflux and promote a smoother transition into rest. If you need a snack closer to bedtime, opt for something light and nutrient-dense.
Dr. Anitha Patel, another sleep expert at Auckland Sleep, emphasizes, “Keeping a regular eating schedule can help regulate your body’s internal clock. Your digestion and sleep cycles are deeply connected.”
Key Nutrients for Better Sleep
Some foods contain sleep-supporting compounds that can help regulate your body’s natural sleep cycle:
- Tryptophan: An amino acid that helps produce serotonin and melatonin, which regulate sleep. Found in chia seeds, walnuts, and lean proteins like turkey and chicken.
- Magnesium: Supports muscle relaxation and can help ease stress. Avocados, bananas, and nuts are great sources.
- Whole-Grain Carbohydrates: Pairing tryptophan-rich foods with complex carbohydrates, such as brown rice or oats, can enhance their sleep-inducing effects.
- Vitamin C: Known for its stress-reducing properties, vitamin C-rich foods like oranges may contribute to better sleep quality.
According to Dr. Patel, “A well-balanced diet that includes sleep-friendly nutrients can make a significant difference in how easily you fall and stay asleep.”
Best & Worst Foods Before Bed
If you’re feeling peckish before bedtime, opt for a small but satisfying snack. A great choice is a rice cake with almond butter or a handful of melatonin-rich cherries. On the other hand, it’s best to avoid caffeine, sugary treats, that can spike blood sugar and disrupt rest. While warm milk is a traditional bedtime remedy, dairy can sometimes cause digestive discomfort, so it’s not the best option for everyone.
Dr. Samant advises, “It’s not just about what you eat, but also what you avoid. Cutting back on late-night caffeine and processed sugars can significantly improve sleep quality.”
Mindful Late-Night Snacking
Hunger can also interfere with sleep, so if you need a bite, keep it simple and portion-controlled. A hard-boiled egg or a bowl of oatmeal topped with bananas, kiwi fruit and chia seeds can be a perfect choice.
“At Auckland Sleep, we don’t just focus on diagnosing sleep disorders—we help people build sustainable, sleep-friendly habits,” says Dr. Patel. “Something as simple as adjusting your diet can make a world of difference.”
Improving Sleep Health in New Zealand
As the leading authority in sleep health in New Zealand, Auckland Sleep is dedicated to providing expert guidance on sleep disorders, diet, and overall wellbeing. Our specialists offer evidence-based, multi-speciality approach, tailored to New Zealanders who want to improve their sleep.
At Auckland Sleep, we believe that accessible wellbeing starts with quality rest. Through expert guidance and a human-centred approach, we help our patients make informed choices—because better sleep means better health. We’re the authority in sleep health, and we’re here to make sleep a priority for you. Contact us today.
