A growing body of research has found that some foods can help your body produce optimal levels of hormones that are essential for good-quality sleep. But other foods can do the opposite, disrupting your blood sugar and hormone levels and ultimately making you more likely to toss and turn and wake up throughout the night.

Studies have found that many adults in the US and other Western countries eat a diet that is detrimental to their sleep. That is, one that contains a lot of ultra-processed foods laden with added sugars, refined carbohydrates and saturated fat. These foods may reduce how much time you spend in deep sleep. That is the nightly stage of sleep during which your body repairs and regrows tissues, strengthens your immune system and consolidates memories.

Washington Post