Want Better Sleep? Here’s What to Ditch—and What to Make for Dinner

If you’ve ever laid in bed tossing and turning, wondering why your brain is still scrolling while your body begs for rest—don’t worry, you’re not alone. An estimated one in three American adults doesn’t get enough sleep, and around 70 million struggle with sleep disorders. It’s not just stress or screen time. Your dinner plate could be part of the problem. (National Heart, Lung, and Blood Institute (NHLBI)

Yes, what you eat—and when you eat it—may be quietly sabotaging your snooze.

Ditch the Late-Night Salt Binge

It might be tempting to raid the pantry for chips or cheesy snacks while binging your favorite series, but salty foods before bed could be cutting your sleep short. According to a recent study from the University of Tsukuba in Japan, sodium-heavy meals late in the evening are linked to shorter and lower-quality sleep.

That means your midnight ramen habit might need to go.

Fat Isn’t Always the Villain—But Timing Matters

The same study, which analyzed data from nearly 5,000 people using both a diet-tracking app and Pokémon Sleep (yes, really), found that not all fats are created equal when it comes to bedtime benefits.

Heavy fat consumption, especially saturated and monounsaturated fats, was tied to more fragmented sleep and waking up during the night. But polyunsaturated fats—found in salmon, chia seeds, walnuts, and eggs—might actually support better sleep if eaten earlier in the day.

So maybe skip the late-night burger and go for a dinner rich in healthy fats instead.

Sleep-Savvy Dinner = Protein + Fiber

Here’s where things get dreamy: the same study showed that diets high in protein and fiber were consistently associated with longer, more restful sleep—and even falling asleep faster. That’s a win-win in our book.

Researchers believe that fiber plays a role by feeding the good gut bacteria, which in turn produce short-chain fatty acids that boost serotonin—a key hormone that regulates sleep cycles.

So what should be on your plate tonight?

Your Sleep-Friendly Dinner Formula

Think satisfying, clean, and gut-friendly. Try:

• Grilled salmon with roasted sweet potatoes and a side of sautéed kale

• Lentil soup with a slice of whole grain bread and a hard-boiled egg

• Quinoa salad with chickpeas, avocado, spinach, and a sprinkle of sunflower seeds

And if you're tempted by a snack later? Reach for a small banana, a handful of almonds, or a spoonful of cottage cheese—low-sodium, protein-rich options that won’t disrupt your slumber.

Sleep isn’t just about shutting down your brain—it starts on your plate. Next time you’re reaching for something to eat after dark, ask yourself: Is this fueling rest or fighting it?

Small swaps now might just mean sweeter dreams tonight.