Why You Can't Sleep: It’s What You’re Eating at Night

Sleep is one of the most overlooked levers for longevity. Poor sleep is linked to higher risk of heart disease, diabetes, and cognitive decline, which is why learning how to sleep better isn't just about feeling rested tomorrow it's a foundational longevity habit alongside diet and exercise. You'll also learn why swapping late-night ultra-processed snacks for one of these five foods is one of the easiest, most realistic changes you can make tonight for both better sleep and a longer, healthier life. Hi, I'm Dr. Joanette an ER doctor, Blue Zone native, and founder of Optimum Health MD. I blend decades of emergency medicine experience with modern longevity science to bring you practical, evidence-based insights that help you live stronger, longer. Everyone is welcome here. I'm the founder of Optimum Health MD, dedicated to optimizing health and longevity. I graduated from New York Medical College in 1995 and am board-certified in Emergency Medicine. I'm licensed to practice in the states of California and New York. This channel is separate from my duties as attending medical staff at Saint John's Riverside Hospital and as an assistant professor at Albert Einstein College of Medicine and Lake Erie College of Medicine. The views expressed on this channel are my own. TIMESTAMPS: 0:00 – Why sleep aids miss the real lever: what and when you eat before bed 2:49 – What's actually happening during sleep, and why it matters for longevity 3:27 – Food #1: Kiwi (insomnia trial) 4:53 – Food #2: Tart cherry juice (melatonin research) 6:07 – Food #3: Fatty fish (vitamin D, omega-3s) 8:02 – Food #4: Almonds (magnesium, tryptophan) 8:55 – Food #5: Complex carbohydrates, and why timing changes the outcome 9:40 – The real lever: meal timing, and why it matters more than any single food 12:01 – What most people reach for at night, and why ultra-processed food makes sleep worse 13:43 – The practical swap: what to reach for instead 15:01 – Putting it all together: the five foods and the timing rule 16:19 – Get a personalized plan with Optimum Health MD STUDIES REFERENCED: 1. Nødtvedt ØO, Hansen AL, Bjorvatn B, Pallesen S. "The Effects of Kiwi Fruit Consumption in Students with Chronic Insomnia Symptoms: A Randomized Controlled Trial." Sleep and Biological Rhythms. 2017. https://doi.org/10.1007/s41105-017-0095-9 2. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. "Effect of Tart Cherry Juice (Prunus cerasus) on Melatonin Levels and Enhanced Sleep Quality." European Journal of Nutrition. 2012;51(8):909–916. https://doi.org/10.1007/s00394-011-0263-7 3. Hansen AL, et al. "Fish Consumption, Sleep, Daily Functioning, and Heart Rate Variability." Journal of Clinical Sleep Medicine. 2014. https://doi.org/10.5664/jcsm.3714 4. Desai SR, Pinto L, Halbe A, Vaidya RA, Udipi SA, Kalita S. "Effects of Almond Consumption on Sleep Quality in Adults: A Randomized Controlled Trial." Frontiers in Nutrition. 2026;13:1892442. https://doi.org/10.3389/fnut.2026.1892442 5. Afaghi A, O'Connor H, Chow CM. "High-Glycemic-Index Carbohydrate Meals Shorten Sleep Onset." American Journal of Clinical Nutrition. 2007;85(2):426–430. https://doi.org/10.1093/ajcn/85.2.426 6. Delpino FM, Figueiredo LM, Flores TR, et al. "Intake of Ultra-Processed Foods and Sleep-Related Outcomes: A Systematic Review and Meta-Analysis." Nutrition. 2023;106:111908. https://doi.org/10.1016/j.nut.2022.111908 📌 If this is useful to you, I go deeper on it at my practice, Optimum Health MD, where my team and I build individualized health and longevity plans. Link below if you want to learn more. Thanks for watching, and I'll see you in the next one. Don’t forget to subscribe for more health tips and recipes! @DrJoanette Website: optimumhealthmd.com Follow for More! Instagram: https://www.instagram.com/growwithdrjoanette/ Facebook: https://www.facebook.com/Dr.JoanetteMD Twitter: https://www.x.com/@growwithdrjo TikTok: https://www.tiktok.com/@drjoanette DISCLAIMER: As a physician passionate about health education, I want to be clear that while I share evidence-based information, I am not your personal doctor and don’t know your unique medical history. The recipes and wellness tips I provide are for educational purposes only. Before making any dietary or lifestyle changes based on my content, please consult with your healthcare provider, who understands your specific health needs and can offer personalized guidance. Your well-being matters, and I’m here to support your health journey alongside the care you receive from your medical team. #SleepBetter #SleepFoods #BetterSleep #Insomnia #SleepHygiene #Longevity #ERDoctor #OptimumHealthMD #HealthyAging