Sleep Tight: Simple Nutrition and Lifestyle Tips for Better Sleep

At some point in our lives, most of us struggle with sleep. Maybe you have trouble falling asleep, you wake up in the middle of the night or you find yourself staring at the ceiling at 3 a.m. wondering why your brain suddenly wants to replay every conversation you’ve had that day.

With today being World Sleep Day, it felt like the perfect time to talk about something we all want more of: better sleep. While there’s no magic switch that guarantees a perfect night’s rest, small habits -- especially around nutrition and sleep routines -- can help set the stage for more restful nights. Think of it as giving your body the cues it needs to wind down, relax, and, hopefully, sleep tight. I'm a registered dietitian and here are a few things I'd like to share.

Why Sleep Matters

Sleep is much more than just “rest.” While we sleep, our bodies are incredibly busy behind the scenes. Sleep occurs in cycles that include stages of rapid eye movement (REM) and non-REM sleep, each playing an important role in physical restoration and brain function.

During these cycles, your body is working to repair cells, regulate hormones, consolidate memories, and support immune function. Quality sleep also helps regulate appetite hormones like ghrelin and leptin, which influence hunger and fullness. When sleep is disrupted or shortened, it can affect energy levels, mood, concentration, and even how we experience hunger the next day.

In other words, sleep is one of the most powerful forms of recovery our bodies have.

Recent research also suggests that what you eat during the day may influence how well you sleep that same night. In a study published in Sleep Health, researchers found that higher daytime intake of fruits, vegetables, and complex carbohydrates was associated with less disrupted sleep later that night. In fact, participants who met the recommended intake of about five cups of fruits and vegetables per day were estimated to experience about 16% better sleep quality compared to those who ate none.

These plant foods provide nutrients like fiber, magnesium, and antioxidants, which may help support healthy sleep cycles and promote deeper, more consolidated sleep.

Foods That May Help Support Better Sleep

What you eat throughout the day, and even in the evening, can play a role in how well you sleep.

Tart Cherry Juice: A Naturally Sleep-Supportive Option

Tart cherries have gained attention in recent years for their potential role in supporting better sleep. A 2025 systematic review published in Food Science & Nutrition examined multiple studies on tart cherry products and sleep outcomes. Researchers found that tart cherry consumption was associated with improvements in sleep duration, sleep efficiency, and reduced insomnia symptoms, along with better daytime energy levels.

Scientists believe several naturally occurring compounds in tart cherries may contribute to these benefits:

• Melatonin, a hormone that helps regulate the body’s sleep–wake cycle

• Anthocyanins, antioxidant compounds that may help reduce inflammation that can interfere with sleep

• Tryptophan, an amino acid involved in serotonin and melatonin production

• Reduced oxidative stress, which may support overall sleep quality

Across studies, the improvements in sleep were modest but statistically significant, and most research protocols involved drinking tart cherry juice in the evening as part of a regular routine.

While tart cherry juice isn’t a cure-all for sleep issues, it can be a simple and enjoyable addition to a balanced nighttime routine.

Easy Ways to Enjoy Tart Cherry Juice Before Bed

If you’re curious about incorporating tart cherry juice into your evening routine, here are a few simple ideas:

Tart Cherry Nightcap

Mix 4–8 ounces of tart cherry juice with a splash of sparkling water and a squeeze of lemon for a light, refreshing evening drink.

Cherry–Chamomile Cooler

Combine chilled chamomile tea with tart cherry juice for a soothing pre-bed beverage.

Sleep-Supporting Smoothie

Blend tart cherry juice with banana, Greek yogurt, and a sprinkle of cinnamon for a balanced evening snack.

Tart Cherry Bedtime Pops

Freeze tart cherry juice with a splash of vanilla for a light, refreshing treat.

Warm Tart Cherry Tea

Heat tart cherry juice with a cinnamon stick for a cozy alternative to herbal tea.

Tart cherry juice can fit naturally into a relaxing nighttime routine and may be a helpful addition alongside other sleep-supportive habits like consistent bedtimes, calming evening rituals, and balanced nutrition throughout the day.

You could also include simple ways to enjoy it such as:

• A small glass of tart cherry juice in the evening

• Mixed into sparkling water

• Added to a nighttime smoothie

Chamomile Tea with Honey

A warm cup of chamomile tea has long been associated with relaxation. Chamomile contains antioxidants like apigenin, which may help promote feelings of calm and sleepiness.

Adding a small drizzle of honey may offer another benefit. Honey contains trace amounts of melatonin and may help support the body’s natural sleep signals. Plus, the ritual of sipping something warm in the evening can help cue your body that it’s time to wind down.

Yogurt with Granola

A balanced bedtime snack that includes protein, fat, and carbohydrates can help keep blood sugar stable overnight and prevent waking up hungry.

For example, Greek yogurt with granola offers protein and carbohydrates that digest more slowly than simple sugars. This type of snack can feel satisfying without being too heavy before bed.

Peanut Butter with Banana or Toast

Peanut butter is another option that provides protein and healthy fats, which can help you feel fuller for longer. Pairing peanut butter with a small carbohydrate source like banana slices or whole-grain toast can create a balanced snack that supports steady energy while you sleep.

The key isn’t eating a large meal before bed—but rather choosing something light, balanced, and satisfying if you’re feeling hungry.

Sleep Hygiene Matters, Too

Nutrition is only one piece of the sleep puzzle. Your evening habits, often called sleep hygiene, can make a big difference in how easily you fall asleep.

Some helpful strategies include:

• Creating a wind-down routine before bed (reading, stretching, or meditation)

• Keeping your bedroom cool, dark, and comfortable

• Limiting phone scrolling or screen time right before bed

• Going to sleep and waking up at roughly the same time each day

Building a consistent sleep routine may take time. If you’re trying to shift your schedule—say from waking up at 9 a.m. to 6 a.m.—start gradually. Moving your alarm earlier by 20–30 minutes at a time can help your body adjust more comfortably.

And remember: better sleep habits don’t happen overnight (no pun intended).

Don’t Forget About Caffeine

Caffeine can linger in the body longer than many people realize. For some individuals, consuming caffeine too late in the day can interfere with the body’s circadian rhythm, making it harder to fall asleep at night.

If you’re sensitive to caffeine, consider limiting coffee, energy drinks, or caffeinated tea after midday. Everyone’s tolerance is different, but paying attention to how your body responds can help you find what works best for you.

In Summary...

Sleep is one of the most powerful ways we support our health, yet it’s often the first thing we sacrifice when life gets busy. Small habits—like building a consistent bedtime routine, creating a relaxing sleep environment, and choosing balanced evening snacks—can help set the stage for more restful nights.

And while there’s no perfect formula for sleep, listening to your body and building supportive routines can make a meaningful difference.

So tonight, consider brewing a cup of tea, putting your phone down a little earlier, and giving yourself permission to rest.

Your body will thank you in the morning. Also, check out this video I made on the topic. Be sure to follow me on Instagram (@samanthadevitonutrition) so you don't miss anything!

xo,

S