Dietitian’s Note: Sleep Supplements and Nutrition for Better Rest

How to Have Better Nights with the Right Food, Nutrition, and Supplements

By Kaitlyn Comeau, R.D. 

We’ve all experienced those nights when sleep just doesn’t come easily. Maybe you fall asleep only to wake up throughout the night, or you lie awake replaying tomorrow’s to-do list. 

As a Registered Dietitian with additional training in sleep, one of the most common things I hear from clients is, "I’m exhausted, but I just can’t shut my brain off at night." They ask about strong sleeping medications or supplements to induce sleep, because they think they need something powerful to get the rest they’re missing. 

The right sleep supplements can be a helpful part of the solution, but I always encourage looking at the bigger picture before relying on a single solution. That bigger picture often starts on your plate. While stress, screen time, and daily habits all play a role, one factor that’s often overlooked is nutrition.

Small changes to your nutrition, paired with targeted supplements when appropriate, can help create a stronger foundation for restful, restorative sleep. Let’s examine why—and what that can look like for you.

The Gut-Brain-Sleep Connection

What you eat throughout the day does far more than fuel your body. It provides the nutrients needed to produce hormones and neurotransmitters involved in regulating your sleep-wake cycle. Your gut and brain are constantly communicating through what’s known as the gut-brain axis. In fact, much of the body’s serotonin is produced in the digestive tract.

A healthy gut microbiome may help regulate inflammation, mood, and sleep quality. Supporting your gut with fiber-rich foods, fermented foods, plenty of plants, and adequate hydration can benefit both digestion and restful sleep.

Foods That Naturally Support Sleep

Certain foods contain nutrients that help your body produce serotonin and melatonin, two compounds involved in healthy sleep. Instead of reaching for sugary snacks or heavily processed foods in the evening, choose whole foods that provide these nutrients naturally.

Some of my favorite sleep-supportive foods include:

• Tart cherries
• Kiwi
• Bananas
• Oats
• Pumpkin seeds
• Almonds
• Walnuts
• Turkey and chicken
• Salmon
• Greek yogurt
• Eggs
• Legumes

These foods provide nutrients like tryptophan, magnesium, vitamin B6, healthy fats, and complex carbohydrates, all of which can support relaxation and healthy sleep patterns.

On the other hand, foods high in added sugar, ultra-processed ingredients, or heavy, high-fat meals close to bedtime may interfere with sleep by causing blood sugar swings or digestive discomfort. The same goes for eating large portions, which is why I recommend not eating after supper—or if you are hungry, having just a small snack in the evening a few hours before bed. 

I also remind clients that no single "sleep food" works overnight. Sleep is built throughout the day. Eating balanced meals with enough protein, fiber, and healthy fats helps keep energy and blood sugar more stable, which can make it easier for your body to wind down at night. 

The Mediterranean Diet for Sleep: One of the Best Eating Patterns

Rather than focusing on individual foods, it’s also helpful to look at your overall eating pattern.

Research consistently points to the Mediterranean diet as one of the best eating patterns for improving sleep quality. Rich in vegetables, fruit, legumes, healthy fats, and whole grains, this way of eating provides nutrients that help support both your brain and your body’s natural sleep cycle. 

Its high fiber intake also supports a healthy gut microbiome, which brings us to another important connection.

A Sleep-Friendly Day of Eating

Building better sleep starts long before bedtime. Here’s an example of what a day of eating might look like:

Breakfast: A boiled egg, avocado, and Greek yogurt topped with berries, pumpkin seeds, walnuts, and oats.

Lunch: Grilled salmon over a quinoa salad with mixed vegetables, chickpeas, olive oil, and lemon dressing.

Afternoon Snack: A banana with almond butter or a handful of almonds and kiwi.

Dinner: Roasted chicken, sweet potato, steamed broccoli, and a side salad dressed with olive oil.

Evening: If you’re hungry, choose a light snack such as plain Greek yogurt or a small handful of walnuts. Aim to finish eating about two to three hours before bedtime to give your body time to digest comfortably.

When Supplements Can Help

Even with a balanced diet, some people may benefit from additional nutritional support. I do want to mention that supplements are exactly that—a supplement to healthy habits, not a replacement for them. If you’re sleeping only five hours a night because of stress, irregular schedules, or late-night screen time, even the best supplements aren’t a magic fix on their own. Building a solid sleep routine is always the foundation. 

Magnesium Glycinate

Magnesium glycinate (also called magnesium bisglycinate) is often recommended because it supports relaxation, nerve function, and helps regulate the body’s stress response.* It also supports sleep in mature adults while being gentler on digestion than some other forms of magnesium.*

If you’re looking for the best magnesium glycinate supplement, choose one that’s well absorbed and easy on the stomach like KAL’s Magnesium Glycinate 350 or Chelated Magnesium Bisglycinate.*

Melatonin

Melatonin is a hormone your body naturally produces as darkness falls, helping regulate your internal clock.

A melatonin sleep aid, like KAL’s Melatonin DropIns, can be helpful for short-term situations like travel, shift work, or adjusting your sleep schedule.* If you’re shopping for the best melatonin for adults, look for products that provide a low dose and use them as directed, not as an every-night solution. 

Think of melatonin as a tool to help reset your sleep schedule rather than a long-term solution. Consistent sleep habits, stress management, and healthy nutrition remain the foundation of better sleep. 

Better Sleep Starts Throughout the Day

When it comes to improving sleep, there’s rarely one magic food or supplement. Instead, think of sleep as the result of many healthy habits working together.

A balanced diet, quality sleep habits, and targeted sleep supplements like magnesium glycinate or melatonin when appropriate, can work together to support better rest.* These are among the best nutrients for sleep when used correctly and alongside healthy lifestyle habits. 

If better sleep is your goal, start by looking at what you’re eating during the day, not just what you’re doing before bed. Sometimes the path to a more restful night begins on your plate.

Kaitlyn Comeau, RD, IC-FHS, PN1-SSR, is a registered dietitian, Pilates & fitness instructor, and sleep and recovery coach based in Nova Scotia, Canada. As a Functional Hormone Specialist, she helps women improve their health through nutrition, movement, recovery, and hormone support, with a focus on strength and longevity. Kaitlyn is the owner of Pulse Wellness Studio, where she offers Pilates, nutrition coaching, recovery services, and wellness programs designed to help clients feel stronger, move better, and thrive at every stage of life. Connect with her at pulsewellnessstudio.com or follow Pulse Wellness Studio on Instagram @pulsewellnessstudio. 

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