Research has shown a strong connection between diet and sleep quality. A study by Columbia University’s Center of Excellence for Sleep and Circadian Research found that eating too many saturated fats and simple carbohydrates can make it harder to get deep, restful sleep. At the same time, not getting enough sleep has been linked to a higher risk of obesity. This creates a cycle where poor eating habits lead to sleep problems, which then encourage further unhealthy food choices.

Marie-Pierre St-Onge, a nutrition expert, explains that an unhealthy diet disrupts sleep, making it harder to make good food choices the next day. To explore whether certain foods can improve sleep, she teamed up with Kat Craddock, editor-in-chief of Saveur, to create a cookbook called Eat Better, Sleep Better. The book focuses on ingredients backed by research that promote better sleep. The cookbook highlights the importance of a balanced diet, recommending high-fiber foods, whole grains, nuts, seeds, and colorful fruits and vegetables. These foods contain nutrients like melatonin, which regulates sleep, and tryptophan, which helps produce serotonin and melatonin when combined with magnesium, zinc, and B vitamins. St-Onge stresses that consistently eating well is more effective than just eating certain foods before bed. The book includes a 28-day meal plan with recipes that balance nutrition and taste. For example, a Creole gumbo recipe swaps traditional andouille sausage for lean chicken and adds more vegetables for extra fiber. It also introduces global ingredients, encouraging readers to explore healthy dishes from different cultures.