Nutrition Strategies for Better Sleep – Tips from a Registered Dietitian

We’ve partnered with Vitality Nutrition‘s Registered Dietitian Courtney (Berg) Santoro to share her best tips to help you improve your overall diet and maintain a healthy lifestyle. Click here to meet Courtney.

Struggling to sleep? Your nutrition habits may be keeping you awake! As a Registered Dietitian, I often work closely with clients to improve their sleep quality, knowing that it has a profound impact on overall health and specific goals such as athletic performance, weight management, energy levels, productivity, mood, blood sugar balance, and immune health. While many lifestyle factors influence sleep, nutrition plays a crucial role in supporting a restful night. Implementing these five strategies can help you optimize sleep quality and wake up feeling refreshed! 

1. Eat Blood Sugar Supportive Meals and Snacks Throughout the Day

Blood sugar fluctuations can impact sleep quality by causing more frequent wakeups during the night. Use the following strategies to maintain stable blood sugar levels and support restful sleep: 

• Include protein, fibre, and healthy fats in each meal to slow digestion and prevent blood sugar spikes. 

• Protein: Meat, fish, poultry, eggs, Greek yogurt, Skyr yogurt, tofu, beans, and lentils. 

• Fibre: Fruits, vegetables, nuts, seeds, beans, lentils, whole grains, and avocado. 

• Fats: Olive oil, nuts, seeds, cheese, butter, avocados, dark chocolate, and coconut milk. 

• Choose high-fibre, unrefined carbohydrates such as vegetables, fruits, whole grains, potatoes, and legumes instead of refined carbs. 

• Avoid consuming high-carb foods alone—pair them with protein, fiber, and healthy fats, especially in the 1-2 hours before bed. 

2. Experiment With Evening Eating to Determine What Works Best for You

Everyone’s body responds differently to nighttime eating. Some people sleep better after a small snack, while others do best with an extended overnight fasting period. Experiment to find what works best for you! 

1. A small snack before bed 

If you find yourself waking up hungry during the night, you may benefit from a blood sugar supportive snack consumed 1-2 hours before bed. Some scenarios where a bedtime snack is beneficial: 

• Children and adolescents with high energy needs due to growth and development. 

• Athletes and highly active individuals including physical labour  

• Evening exercisers such as those who train or play sports later in the day. 

• Shift workers who need to replenish energy before sleeping at unusual hours. 

• Pregnant individuals who have increased energy requirements and may need multiple meals and snacks to feel satisfied – particularly in the third trimester when meal size is limited.  

• Breastfeeding mothers, who have increased energy needs and may experience hunger before bed or during nighttime feeds.  

• Personal preference for those who sleep better with a small snack before bed. 

If you are trialling a bedtime snack, focus on adding protein, fibre, and fat alongside a source of carbohydrate. For example: an apple with natural peanut butter, Greek yogurt with berries and nuts, or a homemade protein energy ball. 

1. An extended overnight fast 

Some people sleep better when they stop eating after dinner. This approach may be helpful for those who: 

• Experience acid reflux or digestion issues if they eat too close to bed 

• Feel more rested when they allow a longer digestion window before sleep. 

• Those managing total caloric intake due to weight loss goals  

Test different evening eating patterns to see which approach best supports your sleep and has you feeling refreshed upon waking! 

3. Avoid Caffeine After 12 PM 

Caffeine can stay in your system for 5-12 hours depending on your caffeine sensitivity. For many people, consuming caffeine after 12pm negatively impacts their ability to fall asleep and stay asleep. Additionally, limiting caffeine intake to under 300mg per day may support better sleep and overall health, particularly for those sensitive to its effects. If you struggle to capture restorative sleep, avoid excessive caffeine intake especially in the afternoon.   

Caffeine is found in a variety of beverages and food including coffee, energy drinks, pre-workout supplements, colas (including diet cola), green tea, black tea, and dark chocolate. Caffeine-sensitive individuals may notice that even the small amount of caffeine in dark chocolate is enough to disrupt sleep if consumed before bed! 

If you are looking for a boost in the afternoon or evening, choose beverages that contain no caffeine or minimal amounts such as water, sparkling water, decaf coffee, herbal teas, or non-caffeinated sugar-free sodas or electrolyte supplements.  

4. Eat Magnesium-Rich Foods

Magnesium is an essential mineral that helps relax muscles and the nervous system which promotes deeper sleep. Magnesium-rich food sources to include in your meals and snacks include: 

• Pumpkin seeds: Add to Greek yogurt parfait or sprinkle onto salad or oatmeal. 

• Almonds: Enjoy alongside fruit as a snack or drizzle almond butter onto homemade protein pancakes.  

• Cashews: Enjoy as a snack or sprinkle onto stir-frys! 

• Chia seeds: Stir into overnight oats and smoothies or make a chia seed pudding! 

• Dark leafy greens (spinach, kale, Swiss chard): Add spinach to a smoothie or mix kale or swiss chard into curries or soups.  

• Avocados: Add to toast with eggs, make guacamole to serve on taco salad, or blend frozen avocados into smoothies, 

• Dark chocolate (85% cacao or higher): Enjoy a piece of dessert or mixed chopped dark chocolate into baked goods like homemade banana muffins.  

• Bananas: Blend into smoothies, make banana bread, or enjoy as a snack alongside natural peanut butter.  

• Fish: Enjoy a variety of fish like maple glazed salmon with rice and veggies. 

If you struggle with sleep, talk to your dietitian or healthcare provider about a magnesium supplement which many find to support relaxation and sleep.  

5. Avoid Overhydration in the Evening

While hydration is important, excessive fluid intake in the evening can lead to frequent bathroom trips that disrupt sleep. To manage hydration effectively: 

• Front-load fluids by drinking plenty of water earlier in the day. 

• Reduce liquid intake after dinner, especially in the 1-2 hours before bed. 

• If thirsty before bed, sip small amounts rather than drinking a large glass. 

• Don’t force excessive water intake just to hit a particular water goal as it typically leads to increased excretion rather than better hydration. 

Conclusion 

Optimizing your nutrition can significantly improve your sleep quality. By balancing blood sugar, experimenting with evening eating habits, managing caffeine intake, increasing magnesium-rich foods, and being mindful of hydration timing, you can set yourself up for a deeper, more restful night’s sleep. Try incorporating these strategies and observe how they impact your sleep quality and subsequent energy and well-being! 

Meet Courtney (Berg) Santoro, RD, B.Sc. Nutrition

About Courtney  |  Courtney (Berg) Santoro is a Registered Dietitian and completed her Bachelor’s Degree in Nutrition from the University of Saskatchewan in 2016. Her approach to nutrition continues to evolve as she learns and grows with her clients at Vitality Nutrition. However, a holistic approach remains the base of her philosophy with an emphasis on understanding how nutrition as well as sleep, mindset, exercise, and the environment work together to influence whole body health.

About Vitality Nutrition  |  Vitality Nutrition is a collective of Registered Dietitians and Nutritionists supporting clients in Saskatchewan and across Canada! We incorporate a unique and meaningful approach to food, fitness, and performance that empowers clients to build life-long habits and see lasting results.