How to Eat for Better Sleep?

Oct 24
2 min read

Do you often wake up feeling tired even after a full night’s sleep?Or notice that your mood and cravings change before your period?

Your sleep and hormone balance are deeply connected. When you sleep poorly, your body produces more cortisol (stress hormone) and less melatonin and progesterone — both crucial for calm mood, metabolism, and fertility.

The good news? What you eat can help restore that balance naturally.

🥑 1. Eat enough — not too little

Skipping meals or eating too little at night can raise cortisol and make it harder to fall asleep.Try to include a balanced dinner with:

Lean protein (like fish, tofu, or eggs)
Whole grains (brown rice, quinoa, or oats)
Colourful vegetables

These foods help stabilise blood sugar, keeping your body relaxed for deeper sleep.

🍌 2. Add sleep-friendly nutrients

Some nutrients directly support sleep and hormone function:

Magnesium: in bananas, pumpkin seeds, dark leafy greens — helps relax muscles and nerves.
Tryptophan: in eggs, turkey, soy — supports serotonin and melatonin production.
Calcium: in dairy, tofu, or fortified plant milk — helps the brain use tryptophan effectively.

You can even enjoy a small warm glass of milk or soy milk before bed — grandma’s advice was right!

☕ 3. Reduce caffeine and alcohol

Even a small cup of afternoon coffee can delay melatonin release.Alcohol might make you sleepy initially, but it disrupts deep sleep later in the night.If you crave something comforting in the evening, try herbal tea with chamomile, lavender, or roasted barley instead.

🍠 4. Support your hormones with good carbs and fats

Healthy fats (avocado, olive oil, nuts, salmon) help your body produce progesterone and estrogen.Complex carbs like sweet potatoes and oats boost serotonin — your “feel-good” hormone that supports better mood and sleep.

Avoid extreme low-carb diets, especially if you already struggle with poor sleep or irregular cycles.

🌸 5. Time your meals wisely

Try to have dinner 2–3 hours before bed, and avoid heavy or spicy meals late at night.If you feel hungry before sleep, a light snack like a banana with nut butter or yogurt with oats can stabilise blood sugar and prevent midnight awakenings.

💬 Final Thoughts: Small daily habits, big hormone impact

Better sleep isn’t only about what time you go to bed — it’s also about how you nourish your body before that.Your hormones need rhythm, stability, and nutrients to function smoothly.

By eating smart and consistently, you’re not just improving sleep — you’re helping your body return to balance, naturally.

✨ If you often struggle with poor sleep, mood swings, or irregular periods, personalised nutrition can make a huge difference.At Dietitian Mate Consultancy, our dietitians specialise in women’s hormone and metabolic health — helping you restore calm, sleep better, and feel like yourself again.

✨ Find more：https://www.dietitianmate.com/en/1-1consultation