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Food, drink and sleep: what helps and what doesn't

Caffeine, alcohol, late dinners and the 'sleepy foods' myth — a straight guide.

What you eat and drink in the hours before bed matters more than any single "sleepy food". Here's what the evidence-based Australian guidance says.

Caffeine: earlier is better

Coffee isn't the only source — tea, cola, energy drinks and chocolate count too. Advice on cut-off times varies, from a few hours before bed to nothing after lunch if you sleep badly. Many people find their sleep improves simply by having caffeine earlier in the day. If you're struggling, try a midday cut-off for two weeks and see.

Alcohol: the nightcap backfires

Alcohol can make you drowsy, but it disrupts your sleep later in the night, leading to lighter, broken sleep and more trips to the toilet. Healthdirect suggests avoiding alcohol for at least 4 hours before bed.

Don't go to bed stuffed — or starving

A big, rich or spicy meal right before bed can keep you up with indigestion. Going to bed hungry isn't great either. A light snack is fine if you need one.

Sugar and big drinks late

Lots of sugar close to bedtime can make it harder to settle, and a large drink of anything means waking for the toilet.

What about "foods that make you sleepy"?

You'll see lists of miracle foods online. Honestly, the evidence for any single food is thin. A balanced diet and sensible timing of caffeine, alcohol and meals will do far more than warm milk or a handful of almonds. Supplements are a separate question for your GP or pharmacist, not something we recommend.

Sources

• Good sleep habits — Sleep Health Foundation
• Sleep — healthdirect
• Sleep hygiene — Better Health Channel

General information only, not medical advice. If poor sleep is ongoing, talk to your GP.