Struggling to sleep? It might be your dinner!

At DFI Beds, we believe good sleep isn't just about the right mattress (though, yes, that definitely helps). It's also about how you live, your routines, your mindset, and, as new research shows, your dinner plate.

A recent pilot study explored the connection between diet and sleep in female endurance athletes. Now, before you scroll on thinking, I'm not an athlete; I want to get through the school run and maybe do a yoga class; stick with us because the findings have some surprising takeaways for anyone looking to improve their sleep, energy, and daily performance.

The Research, In a Nutshell

The study tracked 24 healthy female endurance athletes over 6 days, monitoring what they ate and how they slept using meal logs, photos, and sleep-tracking wearables. Researchers looked closely at the links between different macronutrients (carbs, fats, proteins) and how they affected sleep.

Here's what they found:

• More protein = less time awake at night.
• More fat, especially at dinner, reduced deep sleep.
• More carbs in the evening = better deep sleep.

Sounds simple, right? But when you're juggling work, family, and about a hundred things in between, it's easy to fall into eating habits that mess with your rest without you even realising it.

What This Means for You

You don't need to be training for a marathon to benefit from better sleep. Whether you're running a business, a household, or just trying to function on 6 hours and a coffee, these tips can help you feel more rested—and more you—every day.

1. Watch the Fats at Dinner
   That Friday-night cheese board or takeaway can feel like a treat, but higher fat intake close to bedtime may be messing with your deep sleep. That's the restorative kind your body needs to repair and recharge.
   Try this: If you notice sluggish mornings or you're waking up a lot at night, experiment with lighter, lower-fat evening meals a few nights a week. Think grilled fish, quinoa bowls, or hearty vegetable soups instead of creamy pastas or fried foods.
2. Load Up on Carbs (Yes, Really!)
   Carbs have taken a bit of a PR hit over the years, but this study found they support deep sleep, particularly when eaten in the evening.
   Try this: Include complex carbs like sweet potatoes, brown rice, or whole-grain bread in your dinner. They might help you stay asleep longer and feel refreshed in the morning.
3. Don't Skip the Protein
   Protein wasn't just for muscle building in this study. It helped athletes spend less time awake during the night.
   Try this: Add a lean protein source to each meal: chicken, eggs, lentils, tofu, or Greek yoghurt can all help—especially if you find yourself waking during the night or struggling to fall back asleep.

Everyday Sleep is Peak Performance

Here's the thing: athletes obsess over recovery because it helps them perform at their best. But as any woman juggling work, family, and life knows, we need peak performance too. It just looks a little different: being present at work, patient at home, and still having energy left for yourself.

You might not be wearing a Fitbit or tracking your macros, but the idea stands: How you eat affects how you sleep, and how you sleep affects everything else.

So, next time you're planning dinner, remember: it's not just about what's tasty. It's about what will help you rest, recharge, and show up fully for tomorrow.

Level Up Your Sleep Environment

And, of course, if you're looking to level up your sleep environment too, we've got you covered. As the official sleep partner of the Ladies Gaelic Football Association (LGFA), DFI Beds understands the crucial role sleep plays in athletes' recovery and performance.

From supportive mattresses to beds that hold all the hidden clutter (hello, under-bed storage!), DFI Beds is here to help. Explore our LGFA × DFI Beds Sleep Collection to help you get the quality sleep you deserve.

Study: Koikawa, Natsue & Minamino, Yume & Kawasaki, Yuto & Kasai, Takatoshi & Suzuki, Yoshio. (2025). The Impact of Macronutrient Intake on Sleep Quality in Female Endurance Athletes: A Pilot Observational Cross-Sectional Study. Nutrients. 17, 1368. https://doi.org/10.3390/nu17081368