What kind of food habit should I follow to sleep well?

This Premium Q&A, reviewed and published, features a real conversation between an iCliniq user and a physician.

Patient's Query

Hi doctor,

I work from 3 PM to 1 AM and cannot sleep once I am back. My food habits are also messed up. As I cannot sleep properly, I get up late. Hence, I am missing my breakfast and having heavy brunch. Some days, I even miss lunch and have dinner around 7 PM. I have also started putting weight unlike before. I guess it might be because of the erratic sleeping and eating patterns. I need to know what kind of food habits I should follow to sleep well. I would also like to have healthy food. Please help.

Answered by Dr. Bharat Udey

Hello,

Welcome to icliniq.com.

It is not just because of your food habits that your sleep-wake cycle is disturbed. Your whole work schedule is rather disturbing your sleep. You need to regularize your activities and follow sleep hygiene along with your circadian rhythm.

Regarding your food cycle, fix your meals to specific timings like breakfast at 9 AM, lunch between 1 to 2 PM and dinner again at 9 PM.

In between these meals, you can take snacks as well, such as morning snack at 11 AM, evening snack at 5 PM and night time snack at 11 PM. After this you should not eat anything.

Also, improve the quality of food that you eat. Instead of junk give more stress at home made healthy food.

Avoid heavy binges just before sleeping. Also, avoid spicy and fatty food at night.

If you develop this kind of eating habit, then it will help you in improving your sleep pattern.

For further information consult a sleep medicine physician online.

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Medically reviewed by iCliniq medical review team

July 24, 2016

April 13, 2025

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Habit Routine Builder

Sleep Food Habit Routine Builder

How it works

A consistent eating routine and mindful food choices are key to regulating your body's internal clock and improving sleep quality.

Food and
Sleep Link

Fixed Meal
Timings

Healthy
Snacks

Whole, Homemade
Foods

Avoid Pre-Bed
Foods

Consult a
Physician

When to Seek Professional Advice

If you continue to experience significant sleep disturbances, excessive daytime fatigue, or other concerning symptoms despite adjusting your food habits, consider consulting a sleep medicine physician for a comprehensive evaluation.

This information is based on general medical guidance. It is not a substitute for professional medical advice; consult a qualified clinician.

Always consult a doctor before taking medication; self-medication carries serious health risks. Take exact prescribed doses, and never start, change, or stop treatment without medical supervision.

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