A good night's sleep—often elusive—is now recognised as fundamental for overall health and wellbeing. Research shows that regular, quality sleep plays a crucial role in reducing the risk of issues such as cardiovascular disease, type 2 diabetes, and mental health conditions. Yet, despite knowing its importance, many people struggle to get the recommended 7-9 hours of sleep per night.

Simple Sleep Hygiene Habits to Improve Your Rest

While there’s no magic fix for sleep issues, certain lifestyle changes can make a real difference. These include:

• Getting natural light in the morning – Exposure to daylight, especially in the morning, helps regulate the body's natural circadian rhythm, supporting better sleep at night.
• Reducing screen time before bed – Blue light from screens disrupts melatonin production, making it harder to fall asleep.
• Creating a relaxing bedtime routine – Reading, meditation, or gentle stretching can prepare your body for rest.
• Optimising your sleep environment – A cool, dark, and quiet room enhances sleep quality.
• Limiting caffeine and alcohol in the evening – Both can interfere with the sleep cycle—it's even thought that, for some people, an afternoon coffee can negatively impact sleep later that night.

How Nutrition Affects Sleep

Have you ever considered how your diet affects your sleep? While overeating late at night, especially fatty or processed foods, can negatively impact sleep quality, certain foods may actually support better rest.

Sleep-Supporting Foods:

Kiwis – A Natural Sleep Aid

Research suggests that eating kiwis before bed may help improve sleep duration and quality.
 
Kiwis are rich in:
Serotonin – A neurotransmitter that helps regulate sleep.
Vitamin C & Antioxidants – May reduce inflammation and oxidative stress, which can affect sleep.
Folate & Potassium – Support nervous system function, potentially aiding relaxation.

Protein – Key for Sleep Hormones

Including protein-rich foods like turkey, eggs, and nuts can promote sleep because they contain tryptophan, an amino acid that helps produce melatonin—the hormone responsible for regulating sleep-wake cycles.

Slow-Release Carbs – Supporting Overnight Sleep

Eating a small portion of complex carbohydrates (like wholegrain rice, sweet potatoes, oats, or quinoa) in the evening may help with sleep by supporting steady blood sugar levels and increasing tryptophan availability in the brain.

The Role of Polyphenols in Sleep

And now, our favourite sleep-supporting compounds—polyphenols. Found in colourful fruits, vegetables, tea, and dark chocolate, polyphenols have been studied for their ability to reduce inflammation, support gut health, and even improve sleep quality. Some key polyphenols linked to better sleep include:

Apigenin (Chamomile, Parsley, Celery) – A natural sedative that binds to GABA receptors, promoting relaxation.

Resveratrol (Red Grapes, Berries, Red Wine) – May help regulate the sleep-wake cycle by supporting circadian rhythms, but be warned - alcohol is not recommended as an effective sleep aid!

Epigallocatechin Gallate (EGCG – Green Tea) – Green tea is rich in EGCG, a powerful antioxidant. It also contains L-theanine, an amino acid known for its calming effects. To avoid caffeine interfering with sleep, you could opt for decaffeinated green tea, which still contains L-theanine and other beneficial polyphenols.

Anthocyanins (Haskap Berries, Blackcurrants, Blackberries) – Help reduce oxidative stress and may support melatonin production.

Flavonoids (Dark Chocolate, Citrus, Apples) – Associated with improved brain function and may indirectly aid relaxation.

 

Final Thoughts

If you’re struggling with sleep, consider pairing good sleep hygiene with a nutrient-rich diet, focusing on foods that naturally support melatonin production, blood sugar balance, and relaxation. And don’t forget about polyphenols—these powerful plant compounds may be another tool in your sleep-improving toolkit!

 

Research papers

Kramer, Daniel J, and Adiv A Johnson. “Apigenin: A Natural Molecule at the Intersection of Sleep and Aging.” Frontiers in Nutrition, vol. 11, 27 Feb. 2024, https://doi.org/10.3389/fnut.2024.1359176.

Lin, Hsiao-Han, et al. “Effect of Kiwifruit Consumption on Sleep Quality in Adults with Sleep Problems.” Asia Pacific Journal of Clinical Nutrition, vol. 20, no. 2, 2011, pp. 169–174, pubmed.ncbi.nlm.nih.gov/21669584/.

Losso, Jack N., et al. “Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms.” American Journal of Therapeutics, vol. 25, no. 2, 2018, pp. e194–e201, journals.lww.com/americantherapeutics/Pages/ArticleViewer.aspx?year=2018&issue=04000&article=00002&type=Fulltext, https://doi.org/10.1097/mjt.0000000000000584.

Micek, Agnieszka, et al. “Anthocyanin-Rich Fruits and Mental Health Outcomes in an Italian Cohort.” Journal of Berry Research, vol. 12, no. 4, 16 Dec. 2022, pp. 551–564, pure.ulster.ac.uk/en/publications/anthocyanin-rich-fruits-and-mental-health-outcomes-in-an-italian-, https://doi.org/10.3233/jbr-220054. Accessed 16 Apr. 2023.

Noorwali, Essra, et al. “Bridging the Reciprocal Gap between Sleep and Fruit and Vegetable Consumption: A Review of the Evidence, Potential Mechanisms, Implications, and Directions for Future Work.” Nutrients, vol. 11, no. 6, 19 June 2019, p. 1382, https://doi.org/10.3390/nu11061382.

Panchal, Sunil K., et al. “Anthocyanins in Chronic Diseases: The Power of Purple.” Nutrients, vol. 14, no. 10, 23 May 2022, p. 2161, pubmed.ncbi.nlm.nih.gov/35631301/, https://doi.org/10.3390/nu14102161.

Pérez-Jiménez, Jara, et al. “Dietary Polyphenols and Sleep Modulation: Current Evidence and Perspectives.” Sleep Medicine Reviews, vol. 72, Dec. 2023, p. 101844, https://doi.org/10.1016/j.smrv.2023.101844. Accessed 1 Dec. 2024.

Unno, Keiko, et al. “Ingestion of Green Tea with Lowered Caffeine Improves Sleep Quality of the Elderly via Suppression of Stress.” Journal of Clinical Biochemistry and Nutrition, vol. 61, no. 3, 2017, pp. 210–216, www.ncbi.nlm.nih.gov/pmc/articles/PMC5703787/, https://doi.org/10.3164/jcbn.17-6. Accessed 21 Nov. 2019.

Victor, Alexander, et al. “Role of Antioxidants in Sleep Disorders: A Review.” Journal of Pharmacology and Pharmacotherapeutics, 11 Mar. 2024, https://doi.org/10.1177/0976500x241229835.

Yousef, Persis, et al. “Tryptophan and Its Role in Sleep and Mood.” Studies in Natural Products Chemistry, 1 Jan. 2024, pp. 1–14, www.sciencedirect.com/science/article/abs/pii/B9780443155895000013, https://doi.org/10.1016/b978-0-443-15589-5.00001-3.