How you eat can influence how you sleep, according to experts.Erin Palinski-Wade, a New Jersey-based registered dietitian, certified diabetes care specialist and author of "The Sleepdemic Solution," says certain foods can make, or break, a good night’s sleep."There are a number of foods that can help support sleep, and sometimes it's even a combination," she told Fox News Digital.5-STEP SLEEP RESET COULD PROMOTE HEALTHY WEIGHT LOSS, NUTRITIONIST SAYSKeeping blood sugar steady throughout the day may help prevent afternoon energy crashes and support more restorative sleep at night, Palinski-Wade said.Waking up in the middle of the night and struggling to fall back asleep may not always be insomnia, she suggested, but could be linked to fluctuations in glucose levels.Keeping blood sugar steady throughout the day may help prevent afternoon energy crashes and support more restorative sleep at night (iStock)Combining lean proteins, slow-digesting carbohydrates and healthy fats in meals and snacks can help stabilize those levels — what Palinski-Wade called the "No.1 way" to improve overall sleep.Some small studies suggest tart cherry juice may support sleep, and the expert named tart cherries — or 100% tart cherry juice — as her top choice. FOOD CRAVINGS AT 3:45 PM AREN'T RANDOM, HERE'S WHAT YOUR BODY MAY BE WARNING YOU ABOUT"Tart cherries [are] one of the foods that have the highest amount of melatonin naturally, but they also have compounds that help to really extend that melatonin in our bodies and our body's ability to use it," she said.Still, research linking tart cherry consumption to modest improvements in sleep duration or quality is limited and mixed; a 2025 systematic review reached a similar conclusion.The expert recommends ingesting 4 to 6 ounces of 100% tart cherry juice or about a quarter cup of dried tart cherries for better sleep.
(iStock)For those who suffer from insomnia, Palinski-Wade recommends ingesting 4 to 6 ounces of 100% tart cherry juice...