5 nutritional shifts to improve sleep quality and support full recovery
Your diet can improve the quality of your sleep and recovery. Making these five food changes in your daily routine can prove to be useful.
July 08, 2026 / 08:16 IST
Diet plays a major role in determining your quality of sleep at night (Picture: Canva)
- Diet changes can enhance deep sleep quality.
- Reduce late-night sugar and caffeine intake.
- Increase magnesium and protein in evening meals.
Did our AI summary help?
The quality of sleep that you get at night matters, especially for working professionals. Most people are concerned about how much sleep they get, but the more important point is the quality of their sleep, which is associated with recovery, muscle repair, hormonal balance, and cognitive restoration
Dr Simrat Kathuria, celebrity dietitian and wellness coach, shared with Moneycontrol a few changes to your diet that can help enhance the quality of deep sleep and recovery
1. Reduce late-night sugar intake
Desserts, sugary drinks, or refined carbohydrates eaten close to bedtime, can cause fluctuations in blood sugar levels, and that can also impair sleep quality. “Very high blood sugar levels followed by low levels can lead to more awakenings at night and a decrease in the quality of sleep,” she said
2. Increase Magnesium-Rich Foods
Magnesium is connected to muscle relaxation, maintaining the nervous system, and supporting sleep. When someone has a magnesium deficiency, it is associated with poor sleep quality, feeling worn out, and muscular tension. “Foods, such as pumpkin seeds, spinach, almonds, bananas, and dark chocolate can be useful for boosting magnesium in a natural way,” she added
3. Eat protein in the evening meal
Protein also plays a part in keeping your blood sugar steady while you’re resting, so you don’t end up waking up too much. “Dinner should be well-balanced, with lean protein like paneer, lentils, eggs, fish, or Greek yogurt instead of a dinner that’s more loaded with carbohydrates, because that can make you feel sluggish, or even more snacky later on in the evening,” she suggested
4. Drink fewer beverages after 4 p.m
People often don’t realise how long it takes the body to metabolise caffeine. “Tea, energy drinks and even strong coffee late in the day can make it difficult to enter the deepest dreams, as they tend to wipe out the melatonin level,” she noted. Many health experts advise cutting back on caffeine after mid-afternoon, particularly if you don’t sleep well
5. Avoid high-fat foods and drinks at night
New studies show that there is a gut-brain axis and that this connection is increasingly emerging as a link between gut health and sleep. “Fermented foods and foods rich in probiotics including curd, kefir and yogurt can improve digestion and decrease inflammation, which affects sleep quality,” she advised
Clearly, sleep routine is not the only factor in the picture, diet also plays a pivotal role in improving deep sleep and overall well-being. Making healthy food choices, stressing less, moving more and limiting the amount of screen time, continue to be important factors to maintain overall long-term sleep health and recovery
Also read: Kriti Sanon ‘smartly’ froze her eggs while shooting for ‘Mimi’; here’s how it benefits women
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
first published: Jul 8, 2026 08:15 am
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
Watch
${d.headline}
`);
}
if(res.stay_updated){
$(“.stay-updated-ajax”).html(res.stay_updated);
}
}catch(e){ console.log(e); }
});
},2000); // Reduced from 8s to 2s for better Core Web Vitals (LCP/UX)
});
