Sleep is a vital requirement in our lives. It allows us to be mentally and physically alert, helping to improve our grades in school, performance at work, and even regulating metabolism. When we do not get an adequate amount of sleep, simply put, we are not on our A-game.

Foods for Improved Sleep

According to doctors out of Columbia University Medical Center, saturated fat and sugar can be attributed to sleeps that are not restful and more disrupted. Examples of food in this category that were mentioned include fatty meats, sausages, and hot dogs.

The study observed 26 healthy adults around 35 years of age, and revealed that increased fibre assisted them to fall into a deeper sleep.

“Our main finding was that diet quality influenced sleep quality. It was most surprising that a single day of greater fat intake and lower fibre could influence sleep parameters,” – Dr. Marie-Pierre St-Onge, an assistant professor at Columbia’s Institute of Human Nutrition.

Sources of fibre include:

  • Lentils
  • Brown rice
  • Whole wheat pasta
  • Fruits
  • Vegetables


All-in-all, it is best to focus on a well-rounded, whole foods diet to assist with proper sleep. Some ways to make this easier include meal planning and meal prep so that you have your lunches prepared for the week. You could even cook in bulk (ie. soups, chilis, etc) and then freezing the meals for easy reheating for when you are crunched for time!

Do you meal plan? What are your tips and tricks? We would love to hear them!