Health Ministry Article – July 2026 (“The Good Sleep Diet”)

Foods that specifically boost your body’s sleep mechanisms are:

• tryptophan-rich protein sources like turkey, clams, and tofu
• foods with omega-3 fatty acids such as salmon and chia seeds
• complex carbohydrates provided in oats and buckwheat
• and a variety of spices, like ginger and turmeric

It is appropriate to eat tryptophan foods throughout the day, not just before bed. Nutrients from food are not available immediately to your body. It takes hours for food to break down and move through the digestive tract, particularly proteins.

It is generally recommended to finish meals about three hours before bed. However, it is difficult to go to bed hungry, so a light snack of about 150 calories can be eaten at bedtime. What about alcohol? Alcohol is a sedative but can also cause you to wake up throughout the night. What about caffeine? Caffeine in foods like coffee, tea, and chocolate provide important nutrients. It takes between four and six hours to metabolize half of your intake of caffeine. For most people, it is a good rule to stick to decaffeinated options after lunchtime.

Source: St-Onge, M. P. “The Good-Sleep Diet”. Columbia, Spring/Summer, 2025.