Anyone who has ever suffered in bed after eating three slices of pizza could surmise there is some relationship between food and sleep quality. For Marie-Pierre St-Onge, the director of Columbia University’s Center of Excellence for Sleep and Circadian Research, years of studying the relationship confirmed it. Understanding how what we eat affects our sleep can lead to better health and well-being.

Data from large-scale population studies showed that eating a lot of saturated fat and simple carbohydrates made it harder to get deep, restorative sleep, St-Onge explained. The inverse was also true, as individuals who don’t get enough sleep are more likely to be obese. This highlights the significant role diet plays in maintaining healthy sleep patterns.

St-Onge described a cycle where poor sleep leads to poor dietary choices, and lower dietary quality, in turn, further impedes sleep. This cycle can be challenging to break, as each factor exacerbates the other. Addressing both sleep and diet is essential for breaking this negative loop and improving overall health.

To help people improve their sleep through diet, St-Onge co-wrote a new cookbook titled “Eat Better, Sleep Better” with Kat Craddock, editor-in-chief of Saveur magazine. The book's recipes are based on her research finding that high-fiber diets are linked to better sleep quality. It offers a variety of meals designed to support healthy sleep patterns.

The cookbook features ingredients known to promote sleep, such as nuts, seeds, and whole grains that contain melatonin, which regulates the circadian rhythm. Additionally, anti-inflammatory spices like ginger and turmeric, as well as phytochemical-rich fruits and vegetables, enhance sleep quality. These ingredients not only support better sleep but also contribute to a balanced and nutritious diet.

Recipes in the cookbook cover every meal of the day, including snacks and desserts, organized into a 28-day meal plan aimed at improving sleep. The authors emphasize the importance of combining certain foods to encourage hormone production necessary for falling and staying asleep. By maintaining a healthy diet throughout the day, individuals can ensure their bodies are primed for restful sleep.

Eating the right foods can significantly impact sleep quality, creating a positive cycle of better dietary choices and restorative rest. The “Eat Better, Sleep Better” cookbook offers practical recipes and a structured meal plan to help individuals enhance their sleep through mindful eating. By integrating sleep-supporting ingredients into daily meals, anyone can improve their overall health and well-being.