Eating for Better Sleep: How I Design Evening Meals

Sleep rarely improves because of one thing. It improves when several small habits stop working against it — food included.

I approach dinner as a transition meal, not the highlight of the day. Its role is to nourish without exciting the system.

My approach to dinner

I keep dinner lighter than lunch and aim to finish eating a few hours before bed. Heavy proteins, rich sauces, and large portions late in the evening make it harder for the body to relax.

Instead, I favour lean protein, complex carbohydrates, vegetables, and olive oil. These combinations digest steadily and don’t compete with sleep.

Late hunger: acknowledge it, don't fight it

If someone feels hungry later in the evening, I don’t recommend ignoring it. I just keep the response gentle — yoghurt with nuts, oats, or herbal tea.

What I avoid are sugary snacks or stimulants that briefly soothe but later disrupt sleep cycles.

Sleep-friendly evenings are predictable

Regular mealtimes, familiar foods, and calm portions help the nervous system recognise that the day is ending. Food becomes part of the wind-down ritual, not another source of stimulation.