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Best and Worst Foods for Sleep: Dr. Barnard’s Science-Backed Rules
New research reveals that what you eat during the day directly impacts how well you sleep at night — and it’s not what you think.
This episode of The Exam Room™ Podcast is sponsored by The Gregory J. Reiter Memorial Fund, which supports organizations like the Physicians Committee that carry on Greg’s passion and love for animals through rescue efforts, veganism, and wildlife conservation.
Dr. Neal Barnard breaks down a new study showing that fruits, vegetables, and complex carbohydrates can significantly improve sleep quality, while high-protein diets, red meat, and even that “harmless” evening glass of wine may leave you feeling exhausted.
In this episode of The Exam Room with Chuck Carroll, you’ll learn:
- The best foods for a good night's sleep
- The top foods for natural melatonin production
- What NOT to eat before bed (including some surprising ones)
- Dr. Barnard’s 5 research-backed rules for better sleep
- Whether sugar is really the enemy of a good night’s sleep
Episode FAQ
What foods help you sleep better at night?
Fruits, vegetables, and complex carbohydrates like whole grains can improve sleep quality, according to new research in the journal Sleep Health
What foods should you avoid before bed?
Avoid high-protein meals, red and processed meats, caffeine, alcohol, and dairy products in the evening. These foods can disrupt REM sleep and reduce sleep efficiency.
Can carbs actually help you fall asleep?
Yes. Complex carbohydrates help boost serotonin and melatonin levels, which support restful sleep. Dr. Barnard says it might even be okay to eat white bread at night to promote sleep.
Is it bad to eat protein before bed?
Dr. Neal Barnard says excess protein at night has been shown to disrupt sleep, especially REM cycles. He explains how a lighter, plant-forward dinner may support better sleep quality.
