Four Tips for Getting Better Sleep Naturally

If you struggle to get a good night's sleep, you're not alone. Three in four Aussies are sleep-deprived and many are looking for help.

“Sleep is the cornerstone of good health affecting everything from your mental health, physical health, quality of life and safety,” says Sanitarium’s Accredited Practising Dietitian Nicola Perry.

“While there’s no magic food that guarantees better sleep, there’s growing evidence that what you eat, when you eat, and how you prepare for sleep could influence your sleep quality.”

Looking to sleep more soundly? Nicola shares four practical, natural strategies you can start today to help support better rest.

1. Aim for a Healthy Balanced Diet, Rich in Plant Foods

What you eat might impact how well you sleep. Rather than focusing on single nutrients, following a balanced eating pattern, like the Mediterranean or DASH diet, could help support better sleep. These diets are naturally rich in fruits, vegetables, wholegrains, legumes, nuts and seeds, which provide a range of key nutrients.

“Diets rich in veggies and legumes provide magnesium, selenium, tryptophan and melatonin – all are nutrients and compounds that contribute to sleep,” says Nicola.

While more research is needed, certain wholefoods may offer extra benefits.

“Consuming two Kiwifruit, one hour before bed is one example – they contain melatonin, serotonin, antioxidants and folate, which can all support healthy sleep. Tart cherry juice is another option, thanks to its melatonin and antioxidant content. Walnuts may also help due to their healthy fats and natural melatonin.”

2. Choose Low GI Foods

Research suggests that diets high in glycaemic index (GI) may be linked to a higher risk of insomnia. On the flip side, low GI foods – such as wholegrains, legumes, and most fruits and vegetables – help stabilise blood sugar and energy levels throughout the day and night.

“Keeping your blood sugar levels steady can help avoid any late-night energy crashes or restlessness that could interfere with sleep. Choosing low GI foods – especially at dinner – could help support more restful, uninterrupted sleep,” says Nicola.

3. Avoid Eating Less Than One Hour Before Sleep

Eating too close to bedtime might interfere with your ability to fall asleep and stay asleep –especially if you're too full or if the meal triggers indigestion. It’s recommended to allow 2–3 hours between your last meal and bedtime to reduce disruptions during sleep.

There’s also research that eating earlier in the evening may improve sleep duration and quality, particularly for women.

“Giving your body enough time to digest before bed can make a big difference to your sleep quality. Aim to finish eating dinner at least a couple of hours before bedtime to allow your body to wind down properly,” says Nicola.

4. Create a Sleep-Friendly Environment

Healthy sleep is about more than just food. Building consistent, supportive sleep routines –known as good "sleep hygiene" – can have a big impact.

“Sleep is influenced by many factors beyond diet, including your environment, stress levels, and bedtime habits. Creating a calming routine before bed and limiting distractions can really help signal to your body that it’s time to wind down,” says Nicola.

Try these habits:

• Get regular exercise during the day to help regulate energy and support better sleep at night.

• Stay hydrated but reduce fluid intake close to bedtime to avoid bathroom disruptions.
• Limit screen time before bed, and keep technology out of the bedroom. The blue light from devices can suppress melatonin production and confuse your internal clock.
• Create a sleep-friendly environment by keep your bedroom cool, dark, and quiet, and stick to a consistent sleep schedule - even on weekends.

Discover more helpful tips for a great night’s sleep over at our Sleep Hub.