How and what people eat can shape the quality of their sleep, according to Erin Palinski-Wade, a registered dietitian based in New Jersey. She is also a certified diabetes care specialist and author of "The Sleepdemic Solution."

Palinski-Wade told Fox News Digital that several foods may support a good night of rest. "There are a number of foods that can help support sleep, and sometimes it's even a combination," she said.

One central strategy involves keeping blood sugar steady throughout the day. Palinski-Wade said doing so may help prevent afternoon energy crashes while supporting more restorative sleep at night.

She also suggested that waking during the night and struggling to fall asleep again may not always be insomnia. Instead, those disruptions could be linked to fluctuations in glucose levels.

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To help stabilize those levels, Palinski-Wade recommended combining lean proteins, slow digesting carbohydrates and healthy fats in meals and snacks. She described that combination as the "No. 1 way" to improve sleep overall.

Tart cherries were her top food choice, either on their own or in the form of 100% tart cherry juice. Some small studies suggest tart cherry juice may support sleep, although research connecting it with improvements in sleep duration or quality remains limited and mixed.

A 2025 systematic review reached a similar conclusion about the evidence. Palinski-Wade said, "Tart cherries [are] one of the foods that have the highest amount of melatonin naturally, but they also have compounds that help to really extend that melatonin in our bodies and our body's ability to use it."

For people who suffer from insomnia, the dietitian recommends consuming 4 to 6 ounces of 100% tart cherry juice. Another option is about a quarter cup of dried tart cherries.

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Palinski-Wade described tart cherries as a tasty tool that may improve sleep. However, the available research has not reached a firm conclusion about their effects on sleep quality or duration.

Foods and drinks that may help reduce inflammation can also support sleep, according to the dietitian. She said antioxidants and compounds that help fight inflammation may assist the body in reaching a more restful state.

Nuts and seeds, olive oil and avocados are among the foods that contain antioxidants and compounds associated with reducing inflammation. They also provide healthy fats and other nutrients that may support sleep.

Meanwhile, Palinski-Wade warned that caffeine can negatively affect sleep quality, particularly when people consume too much or have it too close to bedtime. "So many of us have a poor night's sleep and the next day we reach for caffeine to give us a burst of energy," she said.

"And there's nothing wrong with a little bit of caffeine, but you have to look at how much you're having and how close to bedtime." Because caffeine is a stimulant, she said consuming large amounts during the afternoon or evening can make restorative, restful sleep difficult.

For people who drink caffeine, Palinski-Wade advised stopping about 10 hours before bedtime. She identified 300 milligrams or less as the daily "sweet spot" and warned that consuming more becomes a "stressor to our body."

A traditional 8 ounce cup of coffee contains about 100 milligrams of caffeine. The FDA says up to 400 milligrams per day is not generally associated with negative effects for most adults, although individual tolerance can vary based on medications, health conditions and caffeine sensitivity.

Palinski-Wade also connected excess caffeine with the release of stress hormones. "We start to release stress hormones like cortisol and adrenaline, and that not only makes our body store fat versus burn it, but it also increases inflammation," she said.

"So now you have the stimulant, you have this inflammation, and all those things go against quality sleep." Her advice places both caffeine timing and total daily consumption at the center of the sleep conversation.