Make These Diet Changes Now To Sleep Better Tonight

Are you one of those people who has trouble sleeping at night? Are you tossing and turning, trying to get comfortable, for hours? If so, your diet might be to blame. Believe it or not, the foods you eat can significantly impact how well you sleep. 

Small changes can help you get the rest you need and wake up refreshed and energised. So if you’re ready to catch some z’s, make these diet changes. This blog will outline the diet changes that will help you sleep well tonight. So keep reading to learn more! 

  • Alcohol

While you may think that drinking alcohol helps you sleep, in reality, it does not allow you to sleep better. The main reason is that you will wake up from any stage of the sleep cycle when the alcohol wears off. So, a ban on drinking alcohol will help with better sleep.


The circadian rhythm will be disturbed when the alcohol loses its effect. So, you have a hangover the next day when you feel a headache, and your body is tired. Also, long-term consumption of alcohol will lead to many health issues. These issues may be sleep talking, memory problems, and sleepwalking.

Moreover, alcohol affects the production of melatonin, the natural sleep hormone. As a result, the sleeping time will be shorter and affect your sleep quality. Instead of alcohol, try to drink chamomile-lavender tea or tart cherry juice.

  • Balanced meal

A healthy diet provides the nutrients that your body needs to function correctly, and it also helps to regulate your sleep cycle. Eating a light evening meal can also help you sleep better, as a heavy meal can make it difficult to fall asleep.

Make sure there is a time gap of 30 minutes or 45 minutes from the time after eating dinner till the time before going to bed. This helps you to digest the dinner taken before going to bed. Also, it promotes relaxed and restful sleep and reduces health problems like indigestion and heartburn.

  • Avoid spicy food

Spicy foods can cause indigestion and heartburn, making it difficult to fall asleep and stay asleep. In addition, spicy foods can increase body temperature, making it harder to cool down and get comfortable. If you’re having trouble sleeping, try avoiding spicy food for a few days and see if you notice a difference. You may find that a calm stomach makes for a better night’s sleep. Plenty of other delicious options won’t keep you up all night. 

  • Mind your caffeine and sugar intake


It is widely known that coffee and sugar go hand in hand, and one should be mindful of intaking coffee and sugar. It takes eight hours to metabolise caffeine from the coffee. Therefore, more than half of your sleep time will be used for metabolising. Hence, a morning cup of coffee instead of a night cup. Try replacing coffee with tea.

When you eat sugary foods, your mind will be recharged, and your body will have an energy boost. However, the energy boost is unnecessary here because it will affect your sleep cycle. So try to have a cup of warm water or jeera water. Also, you can have half a cup of greek yoghurt or an apple with peanut butter instead of sweet night snacks.

  • Eat more tryptophan-rich foods

Tryptophan is an amino acid that helps the body produce serotonin, a chemical that plays a role in sleep. Foods rich in tryptophan include eggs, nuts, milk, oats, cheese, seeds, and tofu.

  • Eat more carbohydrates

Carbohydrates raise your blood sugar levels, which triggers the release of insulin. Insulin helps tryptophan cross the blood-brain barrier, making it more available to your brain. So eating a carbohydrate-rich snack before bed can help you sleep better.


Eat fewer refined carbs. Eating foods like white bread, pasta, and rice can cause blood sugar spikes and dips, making it difficult to fall asleep and stay asleep. Instead, focus on complex carbs like whole grains, fruits, and vegetables.

Try incorporating these diet changes, which help you promote better sleep. Make sure to implement these diet changes into practice and verify whether they help improve your sleep quality. Also, it takes time to get used to the diet changes, so be consistent and patient to reap the best results.

Sleep Future is a revolutionary project introducing the world’s first Sleep-To-Earn mechanism. With this ecosystem, we believe that everyone will be able to improve the quality of their sleep. We are excited to continue developing innovative sleep technology and providing a real-world utility to help people get a good night’s sleep.

Please read our white paper for more information about how you can get involved in this exciting project.