Food for Sleep

By Sheena Low

The end of the year is a natural time for reflection and planning. This makes it the perfect time to consider lifestyle changes you may want to make in the new year for better energy and vitality. 

For new moms especially, sleep and nutrition can often take a backseat as the focus shifts entirely to the baby. While that’s understandable, we also need to prioritize the mother’s health. To explore this vital topic, I sat down with Keren Granit, a registered dietitian passionate about improving health through personalized nutrition. Keren shared her insights on how small dietary and lifestyle changes can make a significant impact on a mom’s energy levels, sleep quality, and overall well-being.

The importance of sleep

Sleep is the foundation of everything. It’s not just about rest—it’s about the body’s internal processes that are crucial for physical and mental recovery. Hormonal balance, tissue repair, and even bone health are maintained while we sleep. For new moms, who often face fragmented sleep schedules, understanding how nutrition can affect sleep quality becomes even more important. 

Nutrition and sleep quality

What we eat and when we eat have a direct impact on our ability to sleep well. Eating a heavy meal late in the evening, especially one high in fried or oily foods, can cause discomfort and heartburn, making it difficult to fall asleep. On the flip side, under-eating can lead to energy dips, hunger pangs, or low blood sugar levels that can interrupt sleep.

The key to better sleep is balance. Moms should focus on having well-rounded meals that include complex carbohydrates, protein, and healthy fats. This combination helps stabilize blood sugar levels and prevents energy crashes that can leave you feeling hungry or jittery.

For dinner, think whole grains, lean protein, and healthy fats—a meal that’s filling, but not heavy. Foods rich in vitamins and minerals like magnesium (which supports muscle relaxation) and vitamin B-complex (which helps regulate the nervous system) can also play a role in improving sleep quality. Dark leafy greens, nuts, seeds, and avocados are great sources of these nutrients.

Additionally, it’s important to time meals carefully. Try to eat your last meal at least three hours before bedtime to allow your body enough time to digest. For those nighttime hunger pangs, opt for light, high-protein snacks like yogurt with nuts, a hard-boiled egg with avocado, or tahini—foods that provide satiety without spiking blood sugar levels.

Hydration, hormones, and sleep

Hydration plays an essential role in regulating sleep, largely through its impact on hormones. Our bodies are mostly made up of water, and staying hydrated is crucial for various metabolic processes, including hormone regulation. If you’re dehydrated, it can disrupt the hormonal balance that helps your body wind down and prepare for rest. 

During breastfeeding, staying hydrated is even more essential, as the body adjusts fluid levels to produce milk. However, staying hydrated without disrupting sleep is a delicate balance. Drink water consistently throughout the day, but try to stop about an hour before bedtime to minimize nighttime bathroom trips.

The impact of caffeine and alcohol

Caffeine and alcohol are two stimulants that can have a big impact on sleep quality. While caffeine helps with alertness during the day, it stays in your system for hours and can disrupt sleep if consumed too late. To support better rest, try to limit caffeine consumption in the afternoon and avoid it entirely after 3 or 4pm.

Alcohol, though it might initially make you feel drowsy, can interfere with the quality of your sleep. Your sleep cycle later in the night is disrupted as your body metabolizes the sugar in alcohol, leading to broken sleep. If you enjoy an occasional drink, try to consume it earlier in the evening and in moderation to minimize its impact on sleep.

Emotional eating and sleep

Emotional eating is a common issue many moms face, especially when sleep-deprived. After a long, exhausting day, it’s easy to turn to food for comfort. Emotional eating may provide temporary relief, but it can lead to unhealthy eating patterns and further disrupt sleep.

One way to address emotional eating is through self-compassion. Acknowledge the challenges you’ve faced and be gentle with yourself. Instead of immediately reaching for food, pause and ask yourself what else might help you unwind? A walk, a hobby, or even a few minutes of reflection could serve as healthier alternatives.

Awareness is key to breaking the cycle of emotional eating. Recognize when this habit is affecting your well-being, and take small steps to address it. Sometimes, reaching out for support from a nutritionist or therapist can help identify the root causes of emotional eating and provide tailored solutions.

Track your habits: the power of a food journal

One of the best ways to gain awareness of your eating habits and make small improvements is by keeping a simple food journal. Keren encourages all her clients to track their meals because it provides valuable data to identify areas for improvement. This doesn’t need to be fancy—just jot down what you eat throughout the day for a few days. 

By tracking your meals and snacks, you’ll start to notice patterns in your food intake that you might otherwise overlook. A food journal provides the data you need to make small, actionable changes. You can start by adjusting portion sizes, reducing certain foods, or eating at more consistent times. This kind of self-awareness makes it easier to gradually improve your diet, which in turn supports better sleep.

The benefits of regular blood tests

Prioritize mindful eating and regular blood tests (at least annually) to maintain health and improve sleep. These tests can detect common nutrient deficiencies in new moms, such as low vitamin D, B12, or iron, which often impact sleep quality.

Regular testing offers two key benefits:

• Track health changes over time: This allows you to catch potential issues early.
• Gain insights into your nutritional needs: For example, if a blood test reveals low iron or B12, adjust your diet or take supplements accordingly.

This small investment can significantly impact your energy levels and long-term health.

Small changes, big results

For new moms, the idea of overhauling your nutrition might seem daunting, but starting with small, consistent changes can make a big difference. Start with meal timing or focus on eating a balanced meal at dinner. Once that becomes a habit, you can gradually introduce other healthy changes. Consistency is key as small changes can lead to big improvements over time.

Final thoughts

In today’s busy world, it can feel overwhelming to balance nutrition and sleep, especially for new moms. But treating sleep like a process and giving it the attention it deserves can make a significant difference. Just as we prepare our bodies for the day ahead, we must also prepare for a restful night. 

As Keren wisely said during our conversation, “Going to sleep should be a process, not just switching off the lights and hoping to fall asleep. People obsess over their morning routine, but a great day starts with how you prepared for sleep the night before. The small steps you take in your nutrition and sleep habits today will ripple into how you feel tomorrow. It’s about setting the stage for how you show up in your life—as a parent, a partner, and an individual.”

About the Author

Sheena is a mother to three-year-old August, runs Super Fly Honey, a brand that makes technical activewear for pole dancers around the world, and dreams about writing children’s books. After three years with a lot of yoga, deep friendships, purposeful retreats and IFS therapy, she realizes that becoming a mother is actually a superpower.