Sleep and Food: A Two-Way Relationship That Shapes How You Feel
If you’ve ever craved sugar after a sleepless night or felt hungrier than usual when you’re tired, you’re not imagining it. Sleep and nutrition are deeply connected, and the relationship goes both ways: what you eat can affect how well you sleep, and how you sleep can impact what, when, and how much you eat.
When sleep is lacking or disrupted, it throws off key hormones like ghrelin (which increases hunger) and leptin (which signals fullness), making you more likely to reach for quick energy like sugar, caffeine, or processed snacks. On top of that, poor sleep affects insulin sensitivity, blood sugar balance, and even the way your brain makes decisions, especially around food.
But it’s not just about willpower. Your body is trying to compensate for exhaustion, and cravings are often a side effect of that.
The good news? Certain nutrients can actually support better, deeper sleep, and creating calm at the end of the day doesn’t have to be complicated.
Nutrients that support sleep:
🥬 Magnesium helps relax muscles and calm the nervous system. Found in pumpkin seeds, almonds, dark chocolate, and leafy greens.
🍳 Tryptophan is an amino acid that supports melatonin and serotonin production. Found in turkey, oats, yogurt, and eggs.
🍌 Vitamins B6 and B12 are important for melatonin production and circadian rhythm support. Found in fish, bananas, eggs, and pasture-raised meats.
🦴 Calcium plays a role in the conversion of tryptophan into melatonin. Found in sardines, tahini, chia seeds, and leafy greens.
A few habits that help:
Eat enough throughout the day: Skipping meals can lead to blood sugar crashes at night and disrupted sleep.
Avoid caffeine late in the day: Everyone metabolizes it differently, but for most people, it’s best to cut off caffeine after 2 PM.
Build a calming evening ritual: Herbal tea, a light walk, a screen break, or a magnesium-rich snack can help signal to your body that it’s time to wind down.
At Parakeet Cafe, we believe sleep isn’t a luxury. It’s a foundation for feeling good, making nourishing choices, and showing up as your best self. By eating in a way that supports your sleep and honoring your body’s need for rest, you’ll notice a ripple effect: fewer cravings, more stable energy, better moods, and balanced hormones.
Because sometimes, all it takes is real food with real purpose. You don’t need complicated supplements or trendy hacks, just simple, whole ingredients that work with your body, not against it.
Gabriela Nestel,
Nutritionist & Hormonal Health Expert, Parakeet Café