What This Functional MD Says To Eat (& Avoid) For Deep Sleep

How easily do you fall asleep at night? Are you snoozing as soon as your head hits the pillow, or do you tend to toss and turn for what feels like hours? Do you wake up in the middle of the night and can't get back to sleep?

Good-quality sleep is one of the most important pillars of health that often gets pushed to the back burner. Letting sleep fall by the wayside can negatively affect nearly every facet of health, from cognition1 to hormones2, mood3, energy4, sex drive5, and so much more.

I always say that using food as medicine can dramatically improve not only your sleep quality but also your sleep duration, sleep drive, and nearly every pillar of health associated with sleep (and overall health, in general). 

The key to eating your way to better sleep is prioritizing foods that help balance your blood sugar and feed your gut with beneficial probiotics and prebiotics.

When you eat ingredients that are balanced in healthy fats, proteins, and carbs, you avoid blood sugar extremes that stress the body and derail sleep. Research is now showing that a variety of gut bacteria are responsible for synthesizing things like B vitamins6, GABA7, and 5-HTP8, which are all essential to sleep (as well as energy, mood, relaxation, and more). This means that eating whole foods that cultivate a healthy and thriving gut microbiome and keep blood sugar balanced will also support high-quality rest. 

Eating your meals at similar times each day can get your body into a rhythm, which will also help you start to feel tired at the same time every night. I recommend wrapping up your last meal two to three hours before you plan to go to bed to give yourself time to transition into sleep mode. This gives your body a chance to fully digest your last meal prior to lying down, so it can fully focus on sleeping instead of digesting.

These meal suggestions, eating tips, and relaxation techniques only scratch the surface of the gut-sleep connection. For the complete list of foods to eat, limit, and avoid for sleep, along with some of my all-time favorite recipes that promote rest, check out my Sleep Masterclass.

Beyond food, it dives into how everything from your lighting to your hormones can affect sleep and will leave you with the tips you need to optimize each one. Over the course of four-plus hours of instruction split into eight bite-size modules, I chat with a leading panel of sleep experts to share science-backed tips for sleeping through the night; the best sleep tools, gadgets, and supplements on the market today; and a 10-day sleep reset that you can try with the approval of your doctor.