By Julie Weston, Haskapa Lead Nutritionist
The Sleep Issue
March marks Sleep Awareness Month in the UK, with “Sleep Well, Live Better” as this year’s official theme. Global recognition is given to the importance of sleep on Friday 13 March – World Sleep Day – coinciding with the spring equinox. The relevance of this day is perhaps more important than ever, with increasing research highlighting the role sleep plays in overall health, whilst sleep itself has become more elusive than ever. Sleep issues are highly prevalent in nearly every country, with studies indicating that a “global sleep pandemic” exists, because in so many regions the average sleep duration has fallen below the recommended 7–9 hours per night.
Here in the UK, research suggests 36% of adults struggle to fall asleep at least once a week and 18% get less than six hours of sleep a night, with only around 22% managing eight hours or more. US adult statistics are no better, with 30–40% reporting insomnia symptoms annually.
There is no doubt that our modern culture has impacted sleep health. We know that sleep is vital for good health, physical and mental wellbeing, and performance – with energy stores replenished and tissue regenerated during the night. Yet insufficient sleep continues to be a pervasive and prominent problem in today’s 24-hour society.
How Has Modern Living Impacted Sleep
The way we live, work, eat, and wind down has shifted dramatically over recent decades, and our sleep is paying the price.
Take technology first. Today, people of all ages – from teenagers to older adults – are rarely without a mobile phone, and the impact on sleep is well documented. In 2021, 81% of people reported using their phones in bed, with 46% checking it as the very last thing they did before trying to fall asleep. The problem goes beyond simply staying up later: the blue light emitted by screens actively suppresses melatonin, the key hormone that signals to the body it is time to sleep. Even short exposure before bed can delay sleep onset and reduce overall sleep quality.
Light exposure more broadly is another overlooked factor. Many of us now spend the majority of our waking hours indoors, often in artificially lit offices with little access to natural daylight. This matters because our bodies rely on natural light cues – particularly morning sunlight – to regulate the circadian rhythm, the internal 24-hour clock that governs when we feel alert and when we feel sleepy. Without that natural light anchor in the morning, the whole sleep-wake cycle can drift.
Then there is stress. Chronic stress – which is increasingly prevalent in modern life – elevates cortisol, our primary stress hormone. Cortisol and melatonin operate in opposition: when cortisol is high, melatonin is suppressed. This means that a busy, anxious mind racing through the events of the day is not just emotionally exhausting – it is biochemically counterproductive to sleep.
Finally, what we eat matters more than most people realise – and we will return to this important point in more detail below.
How Your Diet Affects Sleep Quality
This is an area of growing scientific interest, and the evidence is building. Research published in the Journal of the Academy of Nutrition and Dietetics found that diets higher in fibre, complex carbohydrates, and unsaturated fats were consistently associated with better sleep quality, while diets high in saturated fat, refined sugar, and ultra-processed foods were linked to more fragmented, less restorative sleep.
Sleep hormones like melatonin and serotonin (a precursor to melatonin) are synthesised from amino acids – the building blocks of protein – and require a range of micronutrients including magnesium, zinc, and B vitamins to function properly. A diet low in nutrient diversity, as is common with heavily processed food patterns, can therefore directly impair the body’s ability to produce the very hormones needed for good sleep.
Protein intake in particular appears to play a meaningful role. A study of over 4,000 workers found that low protein intake (below 16% of total energy) was associated with increased difficulty falling asleep and a higher likelihood of insomnia symptoms. Equally, eating too much protein – particularly late in the evening – can be disruptive. Balance, as ever, is key.
Carbohydrate quality also matters. High-glycaemic meals (think white bread, sugary snacks, heavily refined foods) cause rapid spikes and crashes in blood sugar that can interfere with sleep architecture, particularly the deeper, more restorative stages. Slow-release, complex carbohydrates – oats, wholegrains, legumes – provide a more stable energy backdrop and support better sleep continuity through the night.
Emerging research is also shining a light on the broader relationship between plant-rich eating and sleep. A small 2024 survey by the Sleep Foundation found that people following vegetarian or vegan diets slept on average 36 minutes more per night than those with no particular dietary pattern, with nearly 90% rating their sleep quality as good or excellent.
This is consistent with wider research showing that whole diets rich in fruits, vegetables, and legumes predict better sleep outcomes - thought to be driven by their higher content of fibre, magnesium, and natural melatonin precursors. Antioxidant-rich fruits, including deeply pigmented berries, are particularly noteworthy in this context: their high levels of polyphenols and anthocyanins support the body's natural sleep-regulating processes and help reduce the inflammation that can disrupt rest.
As ever, it is the overall pattern that matters most — but filling your plate with colour, is a simple and enjoyable place to start. The broader picture is clear: a colourful, varied diet rich in vegetables, fruits, wholegrains, quality protein, and healthy fats provides the nutritional foundation that sleep depends on.
Our Top 5 Tips to Improve Sleep
While there’s no magic fix for sleep issues, certain lifestyle changes have been scientifically proven to support sleep:
• Get natural light in the morning. If that’s not possible, try a lamp that mimics daylight, such as a Lumie. Exposure to natural light, especially early in the day, helps anchor the body’s circadian rhythm, supporting better sleep at night.
• Reduce bright lights and screen time before bed. Blue light from screens suppresses melatonin production, making it harder to fall asleep. Aim to put screens down at least an hour before you want to sleep.
• Create a relaxing bedtime routine. Reading, meditation, or gentle stretching can signal to the body that it’s time to wind down. Consistency matters – the same routine at the same time each night trains the nervous system to follow suit.
• Improve your plate. A balanced plate containing plenty of colour, slow-release carbohydrates, and quality protein provides the nutritional building blocks sleep relies on. Reducing ultra-processed foods, refined sugars, and saturated fats is equally important.
• Limit caffeine and alcohol in the evening. Both can interfere with the sleep cycle. It’s even thought that, for some people, a late afternoon coffee can negatively impact sleep later that night – so it may be worth experimenting with an earlier caffeine cut-off.
Start your new routine today. What could you do differently to help support your sleep? Even a small change can make a real difference. Try leaving your phone outside your bedroom door tonight, swapping that last cup of tea for a calming chamomile or adding some extra fruit or veg to your plate. Your body – and your sleep – will thank you.
Reference list
Chattu, V., Manzar, Md., Kumary, S., Burman, D., Spence, D. and Pandi-Perumal, S. (2018). The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare, [online] 7(1), p.1. doi:https://doi.org/10.3390/healthcare7010001.
Noorwali, E., Hardie, L. and Cade, J. (2019). Bridging the Reciprocal Gap between Sleep and Fruit and Vegetable Consumption: A Review of the Evidence, Potential Mechanisms, Implications, and Directions for Future Work. Nutrients, 11(6), p.1382. doi:https://doi.org/10.3390/nu11061382.
Sejbuk, M., Mirończuk-Chodakowska, I. and Witkowska, A.M. (2022). Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients, [online] 14(9). doi:https://doi.org/10.3390/nu14091912.
Smithers-Peckham, T. (2024). People On Plant-Based Diets Sleep Up to 48 More Minutes Per Night. [online] Sleep Foundation. Available at: https://www.sleepfoundation.org/sleep-news/people-on-plant-based-diets-sleep-up-to-48-more-minutes-per-night.
Stranges, S., Tigbe, W., Gómez-Olivé, F.X., Thorogood, M. and Kandala, N.-B. (2012). Sleep Problems: An Emerging Global Epidemic? Findings From the INDEPTH WHO-SAGE Study Among More Than 40,000 Older Adults From 8 Countries Across Africa and Asia. Sleep, [online] 35(8), pp.1173–1181. doi:https://doi.org/10.5665/sleep.2012.
Suni, E. (2017). Foods That Help You Sleep. [online] Sleep Foundation. Available at: https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep#references-79543
Wilson, K., St-Onge, M.-P. and Tasali, E. (2022). Diet Composition and Objectively Assessed Sleep Quality: A Narrative Review. Journal of the Academy of Nutrition and Dietetics, [online] 0(0). doi:https://doi.org/10.1016/j.jand.2022.01.007.