Are you finding it hard to fall asleep or waking up feeling tired and bloated? You’re not alone. Millions of people struggle with poor sleep, which can take a toll on mood, energy levels and overall well-being. While supplements and sleep aids are common solutions, your diet and gut health play a far bigger role in sleep quality than you may realise.
Nutritionist Lovneet Batra has shared a set of practical food habits that can help promote relaxation, reduce stress and support deeper, more restorative sleep.
In a post on Instagram, she wrote:
“Struggling to fall asleep, wake up tired, or feel bloated at night? Your daily habits—especially around meals and gut health—play a HUGE role in how well you sleep.”
Nutritionist Lovneet Batra’s Tips for Better Sleep and Gut Health
1. Eat Carbohydrates at Dinner
Carbohydrates help the amino acid tryptophan cross the blood-brain barrier, which boosts the natural production of melatonin, the hormone responsible for sleep. However, Batra advises not eating carbs alone.
Pair carbs with protein to support stable gut–brain signalling and improve sleep-inducing hormone release.
Healthy dinner options include: dal with roti, dal khichdi, or paneer fried rice.
2. Stop Eating at Least 3 Hours Before Bed
Late-night meals can interfere with the migrating motor complex (MMC), a digestive process that allows the gut to rest and reset. When MMC function is disrupted, bloating and discomfort may make it harder to fall asleep.
Batra suggests finishing dinner by 7 PM, and limiting intake afterward to warm water or herbal tea.
3. Add Chamomile Tea to Your Night Routine
Chamomile tea contains apigenin, a compound known to relax the nervous system. It also helps calm the enteric nerves in the gut, easing tension that can keep the body alert at night.
A cup of chamomile tea with a pinch of fennel before bedtime can help quiet the mind and promote relaxation.
4. Address Constipation for Better Sleep
Around 90% of serotonin—a key mood-regulating neurotransmitter—is produced in the gut. Regular bowel movements help maintain stable serotonin levels, which supports calmer moods and smoother sleep cycles.
To improve gut movement, Batra recommends:
- 1 tablespoon of ghee with warm water
- 4 soaked raisins
- Or 2 prunes before bedtime
The Takeaway
“Sleep isn’t just about your bed; it’s about what you eat, when you eat, and how your gut works,” Lovneet Batra concludes.
By incorporating these simple habits into your routine, you may notice improvements not only in sleep quality, but also in mood and energy levels.
Disclaimer:
This content is for general information only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for personalised guidance.