7 Nutrition Tips for a Better Night’s Sleep

Many women notice changes in their sleep around midlife, whether it’s difficulty dropping off or trouble staying asleep. While hormonal shifts play a role, it’s not the whole story. The stresses and strains of midlife – juggling work, family, and everything in between –  can make it even tougher to get a good night’s rest.

Most of us know the importance of establishing a good bedtime routine to help deal with this, but there’s another piece of the puzzle that often goes unnoticed: food.

What we eat, when we eat, and even how much can influence how well we sleep — from stabilising blood sugar to supporting the production of the brain chemicals that help us relax and fall asleep.

In my latest book exploring women’s sleep, I’ve discovered how simple shifts in nutrition – sometimes hours before we’re even thinking about going to bed – can make a big difference. Here’s a seven-point plan to help you eat your way to better rest.

1. Choose foods that support sleep hormones

Your body needs an amino acid called tryptophan to make serotonin (a neurotransmitter) and melatonin (a hormone that helps signal to the body if it’s time to sleep or wake). Because your body can’t make tryptophan on its own, you’ll need to get it from food.

Good sources include:
• Chicken, turkey, eggs, and cheese
• Fish, tofu, and soy products
• Pumpkin seeds, sesame seeds, and peanuts
• Leafy greens, broccoli, and watercress

My tip: A warm glass of milk or a handful of seeds before bed can sometimes help signal your body it’s time to sleep.

2. Add a sleep-boosting fruit

Some fruits naturally contain compounds that support better sleep. Kiwi is rich in serotonin, and tart cherry juice contains melatonin, which can help you fall asleep more easily. A serving about an hour before bed can make a real difference for some people.

3. Time your meals wisely

Your body loves routine — and your mealtimes help set your internal clock. Eating at regular times helps regulate your hunger hormones and supports your natural sleep rhythm. Eating too close to bedtime can cause indigestion and make it harder to fall asleep. But going to bed hungry can have the same effect — so aim for balance.

Try to:

• Have your evening meal at least two to three hours before bed.
• Avoid heavy, rich meals late in the evening.
• Keep mealtimes fairly consistent from day to day.

4. Keep portions moderate

Both overeating and undereating before bed can disturb sleep. A light, balanced meal — lean protein, vegetables, and a portion of whole grains — is ideal. Think “satisfied,” not stuffed.

5. Stay hydrated (but ease off in the evening)

Good hydration supports every system in your body, including your sleep. Aim for around two litres of water a day, depending on your activity and environment.

But avoid large drinks too close to bedtime — getting up several times a night for the bathroom interrupts your sleep cycle. I usually suggest easing off on fluids about an hour before bed.

6. Front-load your caffeine

Caffeine is a common culprit for sleep disruption. It can stay in your system for up to 12 hours, depending on your metabolism.

If you love your morning coffee, that’s fine — just try to stop by lunchtime. After that, switch to decaf, herbal teas, or water. Remember that caffeine hides in chocolate, cola, and energy drinks too.

If you’re sensitive to it, even small amounts can interfere with your sleep, so listen to your body and adjust.

7. Be consistent and gentle with yourself

Like most things related to sleep, nutrition isn’t about perfection — it’s about rhythm and awareness. Consistent eating times, balanced meals, and small adjustments can add up to noticeably better sleep over time.

Final thought

Sleep can be especially challenging during menopause, but your diet is a powerful tool you can use to support it. A few small, thoughtful changes can help your body relax into rest more easily — and leave you waking with more energy, focus, and calm for the day ahead.

Dr Sarah Gilchrist is the author of The Essential Guide To Women’s Sleep, a new book exploring how women can reclaim better sleep at every stage of life. For 15% off the book, head here and use the code MMCSG15 at checkout. Cannot be used in conjunction with any other offer. Valid until 30/11/25 at 11.59pm GMT.

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