A restful night’s sleep can feel out of reach for many, with three in four Aussies reporting they regularly miss out on the recommended amount of shut-eye.
“Sleep is the cornerstone of good health, affecting everything from mental wellbeing and physical health to safety and quality of life,” says Sanitarium’s Accredited Practising dietitian Nicola Perry. “While no single food guarantees better sleep, what you eat, when you eat and how you prepare for bed can all influence sleep quality.”
The good news? With a few simple changes to your daily habits, you can start supporting more restorative rest. Nicola shares four natural strategies you can put into practice today.
Aim for a Healthy Balanced Diet, Rich in Plant Foods
Following a balanced eating pattern, like the Mediterranean or DASH diet, may help improve sleep. These diets are rich in fruits, vegetables, wholegrains, legumes, nuts and seeds—all packed with nutrients linked to sleep, such as magnesium, selenium, tryptophan and melatonin.
Some foods may offer extra benefits too. Research suggests eating two kiwifruit an hour before bed, sipping tart cherry juice or snacking on walnuts could all support better sleep thanks to their natural sleep-promoting compounds.
Choose Low GI Foods
Diets high in glycaemic index (GI) have been linked to a greater risk of insomnia. Low GI foods—including wholegrains, legumes, fruits and vegetables—help stabilise blood sugar levels, preventing restless nights or sudden energy dips. Nicola recommends making low GI choices at dinner to support more restful, uninterrupted sleep.
Avoid Eating Too Close to Bedtime
Eating too close to bedtime might interfere with your ability to fall asleep and stay asleep—especially if you’re too full or if the meal triggers indigestion. It’s recommended to allow 2–3 hours between your last meal and bedtime to reduce disruptions during sleep.
There’s also research that eating earlier in the evening may improve sleep duration and quality, particularly for women.
Create a Sleep-Friendly Environment
Healthy sleep is about more than just food. Building consistent, supportive sleep routines—known as good “sleep hygiene”—can have a big impact.
Try these habits:
Get regular exercise during the day to help regulate energy and support better sleep at night.
Stay hydrated but reduce fluid intake close to bedtime to avoid bathroom disruptions.
Limit screen time before bed and keep technology out of the bedroom—the blue light from devices can suppress melatonin production and confuse your internal clock.
Create a sleep-friendly environment by keeping your bedroom cool, dark and quiet, and sticking to a consistent sleep schedule.
