The cover of *"Eat Better, Sleep Better: 75 Recipes and A 28-Day Meal Plan That Unlock the Food-Sleep Connection"* by Dr. Marie-Pierre St-Onge and Kat Craddock is shown in this image released by Simon Element. AP Photo
Anyone who has felt uncomfortable after a heavy meal knows that food can affect sleep. Marie-Pierre St-Onge, the director of Columbia University's Center of Excellence for Sleep and Circadian Research, spent years studying this relationship and confirmed that what you eat can influence your sleep.
Studies show that eating foods high in saturated fat and simple carbs can make it harder to sleep deeply. On the other hand, poor sleep can lead to bad eating habits and even obesity. It creates a cycle where bad sleep leads to bad food choices, which then affects sleep quality.
This got St-Onge thinking: If bad food can disturb sleep, could good food help you sleep better? Her research on this topic led to the creation of a cookbook titled “Eat Better, Sleep Better.” She co-wrote it with Kat Craddock, the editor-in-chief of Saveur, a popular food magazine.
St-Onge found that people who eat a diet high in fibre report better sleep. Her book’s recipes focus on foods that promote better rest. Foods like nuts, seeds, and whole grains such as barley and buckwheat contain melatonin. Melatonin is a compound that the body also produces naturally to help control sleep patterns. She also pointed out that anti-inflammatory foods like ginger and turmeric, as well as colourful fruits and vegetables, can improve sleep. For example, squash, cherries, bananas, and tomatoes are great choices.
Additionally, certain food combinations help the body create sleep hormones. Tryptophan, an amino acid found in food, is needed for the body to produce melatonin and serotonin, which are key for sleep. However, tryptophan needs magnesium, zinc, and B vitamins to convert into these hormones.
St-Onge emphasized that people shouldn’t expect to fall asleep immediately after eating specific foods. It takes time for the body to process and convert nutrients into sleep-promoting compounds. The key is to maintain a healthy diet throughout the day so the body has all the nutrients it needs when it's time to rest.
The cookbook includes recipes for every meal of the day, as well as snacks and desserts. These meals are part of a 28-day meal plan designed to improve sleep quality. Craddock, who loves cooking, said the process of creating the recipes felt natural. She enjoys cooking with the kinds of foods that St-Onge’s research highlighted. However, making sure the recipes met nutritional guidelines was a challenge. Craddock mentioned her natural instinct to use ingredients like bacon and heavy cream. However, she worked with St-Onge to adjust these recipes by using healthier ingredients like olive oil and smoked paprika.
For example, one recipe is a lighter version of Creole gumbo. It swaps out the traditional pork sausage for chicken sausage and adds mixed greens and brown rice. These changes make the dish healthier without losing flavour.
The cookbook not only offers practical tips for better sleep but also introduces people to international ingredients and recipes. Craddock explained that many healthful, flavorful ingredients from other cultures can be found locally, encouraging people to explore new foods beyond what they eat every day.
