Diet and Food Guidance for Insomnia

Food and drink can help or disturb sleep. Evidence for individual foods is limited, but meal timing and caffeine matter.

Timing of meals

• Eat dinner 2 to 3 hours before bed.
• Avoid very heavy, oily or spicy meals late at night, which can cause reflux and disturb sleep.
• If hungry at bedtime, a light snack such as a banana, a small bowl of oats or warm milk may help.

Drinks

• Caffeine: avoid tea, coffee, cola and energy drinks from the early afternoon. Its effect can last 6 to 8 hours.
• Alcohol: it may make you drowsy, but it fragments sleep and worsens snoring and apnoea.
• Fluids: reduce large drinks in the late evening if you wake to urinate.
• Warm milk or herbal tea without caffeine, such as chamomile, is a comforting habit for some people, though the evidence is limited.

General diet

• A balanced diet with vegetables, fruit, whole grains and protein supports sleep.
• Very low-carb, very high-sugar or irregular eating can disturb sleep for some.
• Ensure enough iron, magnesium and vitamin D, from food or as advised by your doctor.

Be careful with

• Melatonin or herbal sleep supplements. Ask your doctor first, especially if you are pregnant, take other medicines or have a long-term illness.
• Large doses of any supplement.

Ayurvedic dietary view

An early, light, warm dinner and avoiding stimulating, very spicy or dry food at night is traditionally advised. This is a traditional approach with limited trial evidence.

Key point

Limit caffeine and alcohol, and keep dinner light and early.

Before your appointment

Keep a sleep diary for 1 to 2 weeks, noting bedtime, wake time, night awakenings, naps, caffeine and alcohol. List all medicines, herbs and sleeping aids you take. Mention snoring, breathing pauses, leg discomfort, pain, low mood, anxiety and daytime sleepiness while driving. Ask about CBT-I, tests, medicine options and the warning signs that mean you should call 112 or Tele-MANAS at 14416.