Warning: Undefined array key 1 in /home/ on line 6

This Is the Most Sleep-Friendly Diet, According to Science

written by / January 31, 2022
This Is the Most Sleep-Friendly Diet

Much has been written on what not to eat before going to bed to help people doze off quickly and enjoy a blissful slumber. A new science article review took a different approach—learning what we should be eating instead of avoiding prior to bedtime.

The findings, published in the Journal of Academy of Nutrition and Dietetics, describe the diet most associated with quality sleep as rich in proteins, complex carbohydrates, unsaturated fats, fibers, fruits, and veggies.  

In addition, there’s a large body of evidence that supports this claim. The review included 20 studies in the period between 1975 and 2021. 

The data conclusively showed that foods low in saturated fats (found in animal meat) and rich in unsaturated fats, proteins, and complex carbohydrates benefit sleep the most. More precisely, this means eating more of the following foods will aid your sleep:

  • Grains, since they contain fibers and other beneficial complex carbohydrates. 
  • Fruits are known to have anti-inflammatory properties. 
  • Nuts, seeds, vegetables, and vegetable oils—rich in unsaturated fats. 
  • Protein-rich foods without saturated fats, plant-based protein sources, or seafood. 

This might not come as a shocker since these are the main components of a healthy food diet. The surprising fact here is the efficacy of the diet. All sleep parameters, such as NREM and REM sleep, sleep latency, and efficiency were better in people with these nutritional habits.

However, as much as this type of alimentation sounds like a fool-proof method, it’s not a 100% guarantee of a good night’s sleep. Other factors such as everyday stressors or underlying illnesses may also be to blame for your restless nights.

Marija Kovachevska is a content writer at, Biochemist and Activist. After obtaining her BSc in Biochemistry and Physiology she changed her microscope for content research tools and continued researching in the fields of Medicine, Biology, and Communication. Her insatiable curiosity flare drove her to become a “content scientist writer” as she likes to say. Reality fascinates her and facts and statistics are a must-have feature in her articles. Fluent in English and French, she is a volunteer and communication associate for several non-profit organizations. French culture and handcrafting are her passion, but in her free time, she indulges in long walks and traveling, or as she likes to say “experiencing the inexperienced.”

Warning: Undefined array key 1 in /home/ on line 6

Warning: Attempt to read property "term_id" on null in /home/ on line 6

Warning: Undefined array key "format" in /home/ on line 23

Warning: Undefined variable $commenter in /home/ on line 27

Warning: Trying to access array offset on value of type null in /home/ on line 27

Warning: Undefined variable $commenter in /home/ on line 29

Warning: Trying to access array offset on value of type null in /home/ on line 29