Many people want to sleep better at night, and there are plenty of methods that can help: Reducing screen time before bed, listening to white noise, and even counting sheep when we wake up in the middle of the night. Quality sleep is essential for our overall health—but what we eat can also play a major role.
While there are foods to avoid before bedtime—like coffee or tea with caffeine—there are also some that may actually improve sleep quality. For example, a meal that’s too heavy or difficult to digest can disrupt our natural sleep cycle. But here’s some good news: The key to deeper sleep might already be in your pantry.
One simple food can “dramatically improve sleep quality”—and it’s white, soft, and common in every home: White rice.
A study published in the journal PLOS ONE found that eating rice at dinner encourages longer and better sleep. While rice is considered sleep-inducing, pasta and noodles may actually make you more alert—assuming you didn’t eat the entire pot before bed.
The glycemic index is a measure that ranks carbohydrate-rich foods based on how quickly they raise blood sugar levels. Foods with a high glycemic index rapidly and significantly increase blood glucose levels. The index is divided into three levels, with the highest value being 100. White rice has an index value of about 70, while pasta has about 55. Although high glycemic index foods like rice are considered less healthy, according to the study, they are linked to better sleep quality.
One theory for the connection between quality sleep and high glycemic index carbohydrates relates to the presence of tryptophan—a vital amino acid known for its calming properties. These carbohydrates boost the release of tryptophan, which affects the brain’s chemical balance. This amino acid is later converted into serotonin (a hormone with a calming, pleasurable effect) and also becomes a raw material for producing melatonin—the "hormone of darkness" that induces sleep and makes it continuous and restful.