Sleep-Stealing Foods and Diet Tips for Better Rest in Malta

The Foods That Could Be Ruining Your Sleep – And The Ones That Can Fix It

We’ve all had those nights where sleep feels frustratingly out of reach. Tossing and turning at 3am, replaying the day’s awkward moments or worrying about tomorrow can leave us feeling drained by morning. In Malta, where enjoying good food is part of our culture, it’s easy to overlook the impact of our diet on sleep quality. While we’re told to dim the lights, avoid screens, meditate, and perhaps sip a soothing chamomile tea, the answer to better sleep might actually be on our plates.

What you eat, and when you eat it, plays a significant role in your ability to drift off and stay asleep. Certain foods can elevate your heart rate, spike your temperature, or interfere with hormones essential for rest. Others, however, can gently nudge your body into relaxation mode, promoting quality slumber.

The Hidden Sleep Disruptors

Dr Katherine Hall, a sleep psychologist from Somnus Therapy, highlights one common culprit that could be sabotaging your sleep: salt. “If you can’t fall asleep or struggle to stay asleep, salt could be the root of the issue,” she explains. High-sodium meals, like snacks such as crisps or salted nuts, lead to fluid retention and increased blood pressure, making it hard for the body to fully relax. “This results in superficial sleep, where the sleep isn’t very deep and disturbances like frequent trips to the bathroom are common,” Dr Hall adds.

Salt doesn’t just make you thirsty—it actively disrupts the body’s ability to rest. A high-sodium meal keeps your system on high alert. Think about that late-night kebab or salty pizza after a night out in Malta’s bustling towns like Valletta or St Julian’s. You may drift off quickly, but you’ll likely wake up feeling groggy, dehydrated, and far from refreshed.

Dr Deborah Lee from Dr Fox Online Pharmacy agrees, noting that late-night indulgences in spicy, salty, or acidic foods can also take a toll on digestion. “Spicy foods raise body temperature and stimulate stress hormones, making it harder to fall asleep,” she says. Acidic meals or excessive salt may trigger heartburn or reflux, especially when lying down, disrupting the natural sleep cycle.

It’s not just about what you eat, but when. Dr Lee recommends leaving two to three hours between your last meal and bedtime. This allows digestion to finish and reduces the risk of reflux. In Malta, where eating out late is common, this tip can be especially helpful for those enjoying dinner at local eateries. She adds that diets high in processed, salty, or spicy foods can cause inflammation and affect sleep quality over time, even if consumed earlier in the day.

The Surprising “Healthy” Offenders

Some foods that seem harmless—even healthy—can also interfere with sleep. Tomatoes, soy sauce, aubergines, red wine, and cheeses, for example, contain tyramine, an amino acid that overstimulates the brain. “Tyramine stimulates natural brain activity, which is usually beneficial,” says Dr Hall. “But if you’re looking to improve your sleep, it’s best to avoid tyramine-rich foods. They trigger the production of norepinephrine, a stress hormone that puts your body into a hyper-aroused state.”

Spices, another staple of Maltese and Mediterranean cuisine, can pose problems for sleep as well. Capsaicin, the compound responsible for the heat in chillies, disrupts your body’s ability to regulate temperature. “For anyone struggling to sleep, avoid spicy foods altogether,” advises Dr Hall. Your body naturally cools down as part of its circadian rhythm, preparing for sleep. A fiery curry or hot sauce-laden dish raises your core temperature, essentially telling your body it’s time to wake up rather than wind down. Combine this with the stress hormones released from spicy foods and the risk of reflux, and you’ll find yourself in for a restless night.

The Sleep Supporters

Thankfully, not all foods are sleep saboteurs. In fact, some can actively enhance your ability to relax and nod off. Dr Lee recommends meals rich in complex carbohydrates, lean protein, and healthy fats, as these support the production of melatonin and serotonin—the hormones that regulate sleep and mood.

“Classic sleepy foods like bananas, almonds, milk, and chamomile tea contain compounds such as magnesium, calcium, and tryptophan, which help the body relax,” says Dr Lee. These foods align with your body’s natural circadian rhythm. Bananas and almonds, for instance, are packed with magnesium and potassium, which relax muscles and calm the nervous system. Milk provides tryptophan, an amino acid essential for serotonin and melatonin production, while chamomile tea contains apigenin, a compound that binds to brain receptors to encourage drowsiness.

Magnesium is particularly important for sleep, according to Dr Lee. “It supports relaxation and helps regulate the body’s stress response,” she explains. Other nutrients like vitamin B6, calcium, and zinc also play key roles in promoting deeper sleep and stabilizing neurotransmitter function. Instead of relying on supplements, start with your diet. Leafy greens, nuts, seeds, and whole grains are excellent sources of these sleep-supporting nutrients and can be easily incorporated into Maltese dishes and snacks.

Daytime Eating for Nighttime Rest

Good sleep doesn’t just depend on what you eat before bed—it’s influenced by your overall diet throughout the day. “When blood sugar levels fluctuate too much, it can make falling and staying asleep more difficult,” says Dr Lee. “Balanced meals that combine protein, fibre, and healthy fats help maintain steady energy levels and create the foundation for restful sleep later.” In Malta, where fresh fish, legumes, and whole grains feature heavily in traditional cuisine, it’s easy to craft nourishing meals that support healthy sleep patterns.

Gut health also plays a pivotal role. “The gut and brain communicate constantly through the vagus nerve, and a healthy gut microbiome supports the production of neurotransmitters like serotonin,” notes Dr Lee. Poor gut health caused by stress, a lack of fibre, or unhealthy eating can disrupt this process. A diet rich in prebiotic fibre, fermented foods, and diverse plant-based meals—such as those inspired by Malta’s Mediterranean heritage—can support both gut and sleep health.

Smart Snacking Before Bed

If hunger strikes late at night, don’t worry—the goal isn’t to go to bed starving. “A small, balanced snack can actually help,” Dr Lee says. Try options like Greek yoghurt with fresh Maltese berries, a banana with almond butter, or a slice of wholegrain bread with hummus for slow-release carbs and protein that won’t burden your digestion.

Dining out late is a common social activity in Malta, but there are ways to enjoy it while preserving your sleep. If you’re indulging in a heavy or spicy meal at one of the island’s renowned restaurants, drink plenty of water, eat slowly, and try to finish at least two hours before bed. A relaxing stroll along the promenade can also aid digestion and reduce the likelihood of reflux.

Balance Is Key

There’s no magic superfood that guarantees perfect sleep, but balance is the secret ingredient. Heavy, spicy, or salty meals may overstimulate the body, while foods rich in fibre, magnesium, and tryptophan soothe it. In Malta, where the culinary scene is vibrant and diverse, you can enjoy delicious meals while prioritizing sleep-friendly options.

So, before you reach for that glass of red wine or indulge in a midnight snack of cheese and crackers, consider this: your best night’s sleep might not begin in the bedroom, but in the kitchen. Why not explore Malta’s abundant local produce and healthy Mediterranean-inspired cuisine to support your sleep and overall well-being? After all, a balanced diet isn’t just good for your health—it might be the secret to waking up refreshed and ready to enjoy everything our beautiful island has to offer.