For those struggling with poor sleep, a new cookbook is offering a solution by linking healthy eating with improved sleep quality. “Eat Better, Sleep Better,” co-authored by Marie-Pierre St-Onge, a Columbia University professor, and Kat Craddock, editor-in-chief of Saveur magazine, offers a 28-day meal plan designed to support restorative sleep.
St-Onge, director of the Center for Sleep and Circadian Research at Columbia, has spent years researching the relationship between diet and sleep. She points to research indicating that diets rich in saturated fats and simple carbohydrates hinder deep, restful sleep. Conversely, inadequate sleep is often linked to poor dietary choices, creating a damaging cycle.
Her work led to the creation of the cookbook, which reflects her findings that high-fiber diets are associated with better sleep. The recipes emphasize ingredients that support sleep, such as melatonin-rich nuts, seeds, and whole grains like barley and buckwheat. Additionally, anti-inflammatory spices like ginger and turmeric, along with colorful fruits and vegetables like bananas and tomatoes, contribute to improved sleep, St-Onge says.
The book also explores the synergy of certain foods. Tryptophan, an amino acid found in food, needs nutrients like magnesium, zinc, and B vitamins to be converted into sleep-regulating hormones, including melatonin and serotonin.
However, St-Onge cautions that the impact of these foods is not immediate. “Food must be processed by the body, and its effects unfold over time,” she explains. “The goal is to maintain a balanced diet throughout the day.”
The cookbook features recipes for every meal, along with snacks and desserts, all designed to support better sleep. Craddock, who has a flair for creating flavorful dishes, worked alongside St-Onge to ensure that the recipes met both nutritional goals and taste preferences. A Creole gumbo, for example, substitutes pork sausage with healthier chicken sausage and incorporates more vegetables and whole grains.
In addition to practical guidance on improving sleep, the book introduces readers to international ingredients and dishes, encouraging them to explore new flavors and culinary traditions. Craddock believes that by expanding one’s culinary horizons, people can access exciting and healthful ingredients that contribute to both enjoyment and well-being.
With scientific insights and practical advice, “Eat Better, Sleep Better” offers a holistic approach to improving sleep through diet—proving that what you eat can truly affect how well you rest.
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