Research has long suggested that greasy, heavy meals can disrupt sleep, but a new cookbook by Marie-Pierre St-Onge, a leading sleep expert, takes this understanding a step further by providing a practical approach to improving sleep through diet.
St-Onge, director of Columbia University’s Center for Sleep and Circadian Research, has spent years studying the intricate relationship between what we eat and how well we sleep. Her research, backed by data from large-scale population studies, reveals a clear pattern: diets high in saturated fats and simple carbohydrates lead to poor, non-restorative sleep. Furthermore, poor sleep habits often fuel unhealthy eating, creating a vicious cycle.
St-Onge’s new cookbook, Eat Better, Sleep Better, co-authored with Kat Craddock, editor-in-chief of Saveur magazine, offers hope for breaking this cycle. It draws on St-Onge’s findings that a high-fiber diet can enhance sleep quality, featuring meals rich in sleep-supporting ingredients such as nuts, seeds, whole grains, and anti-inflammatory spices like ginger and turmeric.
These ingredients, St-Onge explains, help regulate the body’s circadian rhythm by providing natural melatonin, a hormone that aids in sleep. Additionally, brightly colored fruits and vegetables—like squash, cherries, bananas, and tomatoes—are packed with phytochemicals that further promote restful sleep.
An essential focus of the book is the synergy between different foods. St-Onge highlights the role of tryptophan, an amino acid crucial for sleep, which requires other nutrients such as magnesium, zinc, and B vitamins to be converted into melatonin and serotonin—key hormones for sleep regulation.
However, St-Onge emphasizes that these foods work gradually, as the body must process and absorb nutrients over time. She advises maintaining a well-balanced diet throughout the day to ensure the body has the necessary nutrients to optimize sleep.
The cookbook offers a comprehensive 28-day meal plan, with recipes for every meal, snack, and dessert, all designed to enhance sleep. Craddock, who helped develop the recipes, noted that the challenge was balancing her love of rich, flavorful foods with the nutritional goals set by St-Onge. For example, instead of using bacon and butter, Craddock used healthier ingredients like olive oil and smoked paprika to create delicious, sleep-enhancing meals.
One standout recipe, a Creole gumbo, reimagines a traditionally heavy dish by substituting high-fat pork sausage with lean chicken sausage and incorporating a variety of vegetables and brown rice for complex carbohydrates.
Beyond improving sleep, Eat Better, Sleep Better also introduces readers to global ingredients and cooking techniques. Craddock believes that exploring these diverse flavors not only enriches one’s diet but also brings excitement and healthful variety to everyday meals.
With its combination of scientific research, practical recipes, and cultural exploration, the book provides a unique and accessible approach to improving sleep through better nutrition.
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