Milk, carbohydrates or a late-night pudding: what’s the secret to eating for a good night’s sleep?

Many of us suffer with bad sleep. Could changing what – and when – we eat improve our chances of sleeping well?

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ave a glass of warm milk. No, a cup of herbal tea. Eat carbs, but only the right carbs. Have fats, but not too much. Have a filling meal. No, not that filling. Eat early, but not too early or you’ll get hungry again later.

Ask the internet for advice on how to eat for a good night’s sleep and you could lose a whole night trying to find a clear answer. But amid a global shortage of good sleep (48% of Australian adults report having at least two sleep-related problems), dietary habits are emerging as a key factor that can make the difference between refreshing rest and a night spent regretting every food choice you made in the previous 24 hours.

Some of the most useful insights into the effect of timing, size and quality of meals on sleep come from studies of those who work through the night to keep our world running. At CQUniversity in Adelaide, research psychologist Dr Charlotte Gupta has been studying how different eating patterns affect shift workers’ performance. Her most important piece of advice for a good night’s sleep is to eat well before bedtime.