When we talk about sleep, many people immediately think of pillows, dark curtains, and relaxing music. But we often forget that dinner has just as much power: it can lull you to sleep or jolt you awake like a morning alarm.

The fact is that the body is not completely at rest at night. During sleep, the body repairs muscles, consolidates memories, cleanses the brain (of toxins!), and takes care of your immune system. In order to do all this effectively, it needs the right fuel: not too much and not too little.

A study published in the scientific journal Nutrients (2020) showed that those who eat a balanced and light evening meal with enough protein and little sugar sleep better than those who skip dinner or indulge in fatty foods.

What about tryptophan?

Tryptophan is one of those natural substances found in certain foods that we call amino acids. To put it simply, these are building blocks of proteins, similar to how bricks are the building blocks of a house. Tryptophan is special because it helps in the body's production of serotonin, the happiness hormone, and melatonin, responsible for quality sleep.

It's known that a diet rich in tryptophan has been proven to improve sleep quality. In a study conducted at Ohio University, they demonstrated that just 1 gram of tryptophan consumed in the evening reduces sleep onset latency by as much as 42%. This is roughly the amount of tryptophan found in two eggs or a cup of milk.

Common Dinner Myths

Many people think it's best to eat nothing in the evening. But skipping dinner can lead to a drop in blood sugar in the middle of the night, causing awakenings, restless sleep, and even night sweats. Especially for those watching their weight, the golden rule applies: it's not about not eating, but what you eat.

Although it may sound unusual, it has been shown that a light dinner with around 100–200 quality calories (not empty calories like those from chips or cookies) actually aids in weight loss, as it prevents nighttime cravings and late-night overeating.

So what should you actually eat before bedtime?

Now, to the core. If you're troubled by hunger before bedtime, don't reach for a burek, salami sandwich, or a bowl of pasta. Instead, opt for something that will nourish and soothe you at the same time. The ideal choice contains protein, complex carbohydrates, and some calcium. And don't forget – everything in moderation.

Some good examples (simplified and colloquially):

• Apple with peel: rich in fiber, which slows down digestion and satisfies you without burdening the stomach.
  
  
• Cup of oatmeal with a little milk: oatmeal contains melatonin, and also provides slow-digesting carbohydrates that prolong the feeling of fullness.
  
  
• Yogurt with a spoonful of honey and a pinch of cinnamon: yogurt provides protein and calcium, while honey promotes the release of insulin, aiding in the transport of melatonin to the brain.
  
  
• 13 almonds: the number is not random – it's just the right amount of calories (approximately 90), and almonds are a natural source of magnesium, which calms the nervous system.
  
  
• 2 kiwis: a study from New Zealand (2011) showed that people who eat two kiwis two hours before bedtime fall asleep 35% faster and sleep longer – thanks to the combination of antioxidants and serotonin.
  
  
• Banana with a little dark chocolate: bananas contain tryptophan, and dark chocolate, in addition to a small amount of caffeine, also provides a high amount of theobromine – a substance that relaxes muscles.

However, if you have a more traditional approach, nothing beats the old recipe: a cup of warm milk with a pinch of nutmeg or a drop of vanilla. The warmth soothes, while the milk with calcium and tryptophan gently prepares the body for sleep.

What about if you're on a diet?

Don't worry – you don't have to sacrifice healthy sleep for weight loss. Quite the opposite. Poor sleep causes hormonal imbalances that increase appetite, especially for sweet foods. Just one night of poor sleep can lead to a 24% increase in the desire for fast food the following day, as shown in a study from Chicago (2013). So, in the evening, treat yourself to a small but smart snack.

If you want to stick to the 100-calorie rule, which is roughly one seventh of a normal meal, then we recommend:

• 1/2 banana
  
  
• Cup of unsweetened rooibos tea (caffeine-free, contains antioxidants)
  
  
• 2 tablespoons of peanuts (packed with healthy fats that soothe)
  
  
• 1 piece of dark chocolate (approx. 10g)

What to avoid?

Even the wisest grandmothers would tell you: what's heavy on the stomach is tough on sleep. So, forget about:

Fatty foods: they take a long time to digest and can even cause reflux, waking you up.

Caffeine: not just coffee – tea (except herbal), energy drinks, chocolate desserts, and even some medications contain caffeine.

Alcohol: although it may seem to make you sleepy, it actually disrupts deep sleep stages, leaving you feeling like a run-over tractor in the morning.

Spicy foods: they cause heartburn and speed up digestion, meaning the body won't rest but remain active.
What do experience and science say?

Folk wisdom often tells us more than hundreds of scientists. And in this case, both worlds complement each other nicely. When grandma says to drink a hot chamomile tea before bed, she's not just saying it for the sake of it. Chamomile contains apigenin, a substance that binds to receptors in the brain and induces mild drowsiness. The same goes for lavender, lemon balm, and hops – all these herbs are known to calm the body and mind.

A study from Taiwan showed that women who drank chamomile tea before bed for 2 weeks reported reduced anxiety and improved sleep. This isn't a miracle in a capsule – it's just nature knowing what it's doing.

Listen to your body and eat mindfully

Perhaps the most important advice isn't about what you eat, but how. If you eat in peace, without screens, being aware of what you're putting into your body, you'll better perceive when you're full and avoid overeating. Food isn't just fuel – it's also medicine. And when it comes to sleep, the right dinner choice is often more potent than any sleep-inducing tea from the pharmacy.