Dietitian reveals simple eating strategy for better sleep — and one habit to avoid

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 SAYS Keeping 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.

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.

For those who suffer from insomnia, Palinski-Wade recommends ingesting 4 to 6 ounces of 100% tart cherry juice, or about a quarter cup of dried tart cherries.

"It's a really, really great tool to improve your sleep – and it's really tasty, too," she said.

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ Foods and drinks that may help reduce inflammation can also support sleep, the dietitian said.

"When we have more antioxidants in the body, more anti-inflammatory compounds, we're really helping our body to achieve that more restful state," Palinski-Wade said.