March is National Bed Month, a time to reflect on the importance of sleep, which is something that many of us sacrifice in the name of productivity, social life, or just one more episode of our favourite show. But while much of the sleep conversation focuses on bedtime routines and blue light exposure, what we eat plays a surprisingly powerful role in how well we rest. Certain vitamins and minerals act as natural sleep aids, while others—whether from food or drinks—may be keeping you up without you realising it.
A bad night’s sleep isn’t just about grogginess the next day. Poor sleep quality has been linked to mental health conditions such as anxiety and depression, as well as an increased risk of obesity, diabetes, and heart disease.
When sleep is consistently disrupted, it can lead to long-term health consequences. But before you reach for sleeping pills or over-the-counter remedies, consider the more natural approach: what you eat. Science suggests that certain nutrients can help regulate sleep cycles, ease anxiety, and promote relaxation, giving you the best chance of a deep, restorative rest.1
Vitamins and minerals are responsible for several essential bodily functions. To be what is considered ‘healthy’, your body needs to have sufficient levels of vitamins A, B, C, D, E, and K, among other various minerals.1 However, while each of these have several roles in the body, some are attributed to the quality of sleep.
For many reasons, magnesium is often called nature’s tranquilliser. It helps relax muscles, calm the nervous system, and regulate melatonin, the hormone that controls our sleep-wake cycle.2 Low levels have been linked to trouble falling asleep and waking up too soon, while higher magnesium intake is associated with longer, better-quality sleep.2
Research shows that people who consume more magnesium are less likely to struggle with short sleep (under seven hours a night), especially those without underlying mental health issues.2 While scientists are still exploring exactly how it works, adding magnesium-rich foods like leafy greens, nuts, seeds, and whole grains to your diet could be a simple way to support better sleep naturally.
Foods that contain magnesium include:
Dark chocolate
Spinach
Almonds
Pumpkin seeds
Avocados
Calcium plays an important role in helping the body enter deep, restorative sleep. It works by regulating slow-wave sleep, the stage of sleep where the body repairs itself and consolidates memories.3
Low calcium levels have been linked to longer periods spent trying to fall asleep and disrupted sleep patterns, particularly in those with irregular schedules, such as shift workers. Research suggests that people with higher calcium levels tend to fall asleep more easily and experience fewer sleep disturbances.3 This may be because calcium helps the brain produce melatonin, the hormone that controls our sleep-wake cycle.3
Foods that contain calcium include:
Yoghurt
Cheese
Sardines
Tofu
Kale
Vitamin D also plays a role in sleep regulation, with research linking low levels to shorter sleep duration, poor sleep quality, and higher risks of disorders like insomnia and restless legs syndrome.4 One possible reason is that vitamin D receptors are found in brain areas responsible for sleep, and it also helps regulate melatonin. Additionally, vitamin D has anti-inflammatory properties that may reduce sleep disturbances linked to conditions like sleep apnea.4
Since the primary source of vitamin D is sunlight, people with limited exposure, such as shift workers or those in darker climates, may be at greater risk of sleep problems.4 Supplementing with vitamin D, along with eating vitamin D-rich foods like fatty fish, eggs, and fortified dairy, could help improve sleep quality. If you frequently struggle with sleep, checking your vitamin D levels might be a simple step toward better rest.
Foods that contain vitamin D include:
Salmon
Egg yolks
Fortified milk
Mushrooms
Cod liver oil
Tryptophan is an essential amino acid that acts as a precursor to serotonin, which is then converted into melatonin.5 Research suggests that tryptophan supplementation can help reduce wakefulness after sleep onset, making it easier to stay asleep through the night. Some studies also indicate that tryptophan may improve sleep efficiency, although its effects on total sleep time and latency (how long it takes to fall asleep) remain less clear.5
Tryptophan is naturally found in protein-rich foods like turkey, eggs, dairy, nuts, and seeds, but supplementation may be beneficial for those struggling with sleep disturbances, especially individuals with mild to moderate insomnia. Since tryptophan aids in serotonin production, it may also have mood-boosting effects, which can further support better sleep.5
Foods rich in tryptophan include:
Turkey
Eggs
Cheese
Nuts and seeds
Chicken
In sleep, zinc acts as a modulator of neuronal activity in the brain. Research has shown that individuals with optimal zinc levels tend to have better sleep quality, with studies linking higher serum zinc concentrations to longer and more restorative sleep.6 In fact, clinical trials have demonstrated that dietary zinc from sources like oysters or supplements can enhance non-rapid eye movement (NREM) sleep, the restorative stage crucial for cognitive function and physical recovery.6
The mechanisms behind zinc’s sleep-promoting effects are still being explored, but it’s believed to influence neurotransmitter activity, including its interaction with receptors that play a role in sleep-wake regulation.6 Additionally, zinc may impact circadian rhythms by affecting melatonin production, similar to how other sleep-related minerals function.6 Since the body cannot store zinc, maintaining adequate levels through diet (found in foods like meat, seafood, nuts, and legumes) or supplementation may be beneficial for those struggling with sleep disturbances.6
Foods containing zinc include:
Oysters
Beef
Pumpkin seeds
Chickpeas
Cashews
Herbal teas have been used for centuries to help people relax and get a better night’s sleep. Ingredients like chamomile, valerian root, and lavender contain natural compounds that calm the body and mind.7 Chamomile, for example, has a special antioxidant called apigenin, which helps the brain feel sleepy. Valerian root supports the nervous system to reduce stress and make it easier to drift off, while the soothing scent of lavender can lower heart rate and blood pressure, creating the perfect environment for rest.7 Unlike regular tea, herbal teas are naturally caffeine-free, making them a great choice before bed, especially for those who are sensitive to stimulants.
In addition to promoting relaxation, herbal teas can also help balance energy levels and reduce stress-related sleep problems. Some, like peppermint and lemon balm, may lower cortisol (the body’s stress hormone), helping to ease tension and improve sleep quality.7 Others, such as ginger and fennel, support digestion, which is important because gut health plays a big role in sleep regulation. 7
While some foods help you sleep, others could be sabotaging it.
Most people know that coffee before bed is a bad idea, but caffeine lingers in the body for much longer than we realise—sometimes up to six hours. And it’s not just in coffee: tea (even green tea), chocolate, cola, and some painkillers contain caffeine too.1
Food and drinks that contain caffeine include:
Coffee
Green and dark tea
Dark chocolate
Tiramisu
Matcha powder
High sugar intake leads to blood sugar spikes and crashes, which can trigger night-time wakefulness. A study found that people who eat a diet high in refined carbs tend to experience lighter, more disrupted sleep.8
Spicy foods can cause heartburn and indigestion, which is made worse when you lie down.9 Similarly, fatty foods take longer to digest, keeping your body in an active state when it should be winding down.
Better sleep doesn’t always require drastic changes. By making small shifts in what you eat, such as choosing magnesium-rich foods, reducing caffeine intake, and incorporating sleep-friendly herbal teas, you can set yourself up for deeper, more restorative rest.
So this National Bed Month, as well as focusing on bedtime routines and screen time limits, take a look at what’s on your plate too. A good night’s sleep might just start in your kitchen.
Chan V, Lo K. Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis. Postgrad Med J [Internet]. 2022;98(1158):285–93. Available from: http://dx.doi.org/10.1136/postgradmedj-2020-139319
Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep [Internet]. 2022;45(4). Available from: http://dx.doi.org/10.1093/sleep/zsab276
Jeon Y-S, Yu S, Kim C, Lee HJ, Yoon I-Y, Kim T. Lower serum calcium levels associated with disrupted sleep and rest-activity rhythm in shift workers. Nutrients [Internet]. 2022;14(15):3021. Available from: http://dx.doi.org/10.3390/nu14153021
Abboud M. Vitamin D supplementation and sleep: A systematic review and meta-analysis of intervention studies. Nutrients [Internet]. 2022;14(5):1076. Available from: http://dx.doi.org/10.3390/nu14051076
Sutanto CN, Loh WW, Kim JE. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev [Internet]. 2022;80(2):306–16. Available from: http://dx.doi.org/10.1093/nutrit/nuab027
Cherasse Y, Urade Y. Dietary zinc acts as a sleep modulator. Int J Mol Sci [Internet]. 2017;18(11). Available from: http://dx.doi.org/10.3390/ijms18112334
Ouyang J, Peng Y, Gong Y. New perspectives on sleep regulation by tea: Harmonizing pathological sleep and energy balance under stress. Foods [Internet]. 2022;11(23):3930. Available from: http://dx.doi.org/10.3390/foods11233930
Alahmary SA, Alduhaylib SA, Alkawii HA, Olwani MM, Shablan RA, Ayoub HM, et al. Relationship between added sugar intake and sleep quality among university students: A cross-sectional study. Am J Lifestyle Med [Internet]. 2022;16(1):122–9. Available from: http://dx.doi.org/10.1177/1559827619870476
Beigrezaei S, Mazidi M, Davies IG, Salehi-Abargouei A, Ghayour-Mobarhan M, Khayyatzadeh SS. The association between dietary behaviors and insomnia among adolescent girls in Iran. Sleep Health [Internet]. 2022;8(2):195–9. Available from: http://dx.doi.org/10.1016/j.sleh.2021.12.002
