Here at Women’s Fitness, we believe expert advice should feel like a warm cup of tea — comforting, empowering, and grounded in real science. In this special feature, we’re thrilled to welcome three of Australia’s most respected voices in nutrition to explore one powerful truth: the food on your plate plays a direct role in the quality of your sleep. Rounding out the group is yours truly, sharing the science of sleep and share feedback on their advice. Spoiler alert, it’s absolutely fantastic, and I know you will love this article just as much as I do.
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Dr Libby Weaver
renowned biochemist, nutritionist, founder of Bio Blends
C/O Erin Moore
erin@tractionlab.com.au
Veronika Larisova
performance nutritionist and co-founder of Chief Nutrition
veronika@wearechief.com
Katherine Hay
clinical nutritionist and founder of Kaptured Nutrition and All Things Better
C/O Pippa Jageurs –
pippa@prpipmedia.com
Olivia Arezzolo
Yours truly, Australia’s Leading Sleep Expert
C/O my team –
hello@thesleepretreat.com.au
QUESTION 1: How does nutrition impact sleep?
Dr Libby
“Nutrition plays a vital role in producing sleep-regulating hormones like melatonin and serotonin, and in keeping blood sugar stable — a key factor in reducing overnight wakefulness.”
Veronika
“Nutrition affects sleep through hormone and neurotransmitter pathways. Sugary food before bed spikes insulin, followed by a crash during the night — which can cause restlessness and waking. Insulin also affects tryptophan uptake into the brain, influencing melatonin production.”
Katherine
“What we eat directly influences our ability to fall and stay asleep. Nutrients regulate melatonin, cortisol, and blood sugar — while poor gut health, often caused by processed foods, can also impair sleep quality.”
Olivia’s Feedback: As you can see, our three brilliant experts are all in agreement: what we eat significantly impacts how we sleep. And with recent research showing that 71% of Aussies struggle to get a good night’s rest, and the most common issue being waking up during the night, this advice couldn’t come at a better time.
As Veronika and Dr Libby pointed out, imbalanced blood sugar can be a major culprit — especially when it comes to that dreaded 3am wake-up. This is the time your body naturally starts increasing cortisol to prepare for the day ahead. But if your cortisol is already elevated — thanks to too much (or too little) sugar or carbs the day before — it can push you into a wide-awake state, just when you should be in deep sleep.
Katherine’s point on gut health is just as important. Around 90% of serotonin, the calming hormone that eventually becomes melatonin, is actually made in the gut. A 2024 study published in Frontiers in Microbiology found those with higher levels of Faecalibacterium prausnitzii — a beneficial gut bacterium — reported better sleep quality compared to those with lower levels.
QUESTION 2: What are the key nutrients we need to support great sleep?
Dr Libby
“Inadequate intakes of iron, zinc and magnesium have all been linked to disrupted sleep. While many people know about magnesium’s calming effects, iron is often overlooked — but it’s crucial. Low iron can trigger restless legs and anxious feelings, which make it hard to fall and
stay asleep.”
Veronika
“There are so many, but my top five would be: magnesium, glycine, tryptophan, B vitamins, and vitamin D. Magnesium calms the nervous system and lowers cortisol. Glycine reduces core body temperature to help you fall asleep faster. Tryptophan is a precursor to melatonin, and B6 helps convert it. And vitamin D is essential for circadian rhythm regulation.”
Katherine
“My non-negotiables are magnesium, vitamin B6, calcium, tryptophan and glycine. Magnesium and B6 help your nervous system relax. Tryptophan becomes serotonin and then melatonin. Glycine and calcium both support that conversion and help with sleep depth.”
Olivia’s Feedback: These nutrients don’t just help you feel calmer — they directly support your sleep architecture: how deeply you sleep, how quickly you fall asleep, and how often you wake up during the night.
I love that each expert has highlighted magnesium — it’s one of the most common nutrient deficiencies in Australia, especially in women — 1 in 3 are deficient, according to ABS data. Iron is another big one. Low iron is often missed — but it’s a key cause of restless legs syndrome, which affects up to 1 in 10 women. I absolutely love that Dr Libby is bringing iron to the table, with her new book, Fix Iron First
Glycine is another hero here. Studies have shown that 3g of glycine taken before bed can help reduce core body temperature and improve sleep quality — which makes sense, as melatonin is catalysed by a 1 degree drop in core body temperature.
Vitamin D and B vitamins are also critical — as Veronika mentioned, these support melatonin production, and ultimately, your circadian rhythm.
The takeaway? These nutrients are the building blocks of better sleep — and your body can’t rest well without them.
QUESTION 3: What are the best foods to support sleep?
Dr Libby
“Leafy greens, pumpkin seeds and almonds are great sources of magnesium. Oysters, red meat and seeds provide zinc. Iron is found in red meat, mussels, eggs, and parsley. Tryptophan — which supports serotonin and melatonin production — is found in beef, lamb, poultry, quinoa and oats. A small serve of slow-digesting carbs in the evening, like sweet potato, can also help you feel calm and full, thanks to their effect on serotonin.”
Veronika
“The best sleep-supportive foods are high in my top nutrients: red meat, organ meats like liver, fatty fish (think salmon or sardines), and eggs. Bone broth is amazing for glycine, especially before bed. Collagen powder works too — just 10–12g can give you the 3g of glycine shown to help with deeper sleep. Don’t forget vitamin D — found in fatty fish and egg yolks, but you also need early morning sunlight to activate it.”
Katherine
“My favourites include turkey, eggs, pumpkin seeds, oats, kiwi fruit, and chamomile tea. I also recommend a small snack before bed — something like banana with nut butter or coconut yoghurt with seeds. This helps with blood sugar stability, which improves overnight sleep quality.”
Olivia’s Feedback: Love all of this… serve me up! Translating science into actionable advice and giving you your eat well, sleep well options, now you have the theory and practical advice to get your best night’s sleep.
Dr Libby’s inclusion of sweet potato is great — especially with the rise of carnivore, keto and low-carb diets; we need to be mindful to have enough carbs to support melatonin production. As a slow-release carb, sweet potato is ideal to maintain stable blood sugar and reduce the risk of 3am wakings.
Veronika’s note on bone broth and collagen powder is fantastic too — in fact, this is often what I recommend for a post-dinner snack. It helps keep cravings at bay and nourishes your microbiome.
Katherine’s inclusion of kiwi fruit gets my gold star — research has shown that eating two kiwis an hour before bed can improve sleep quality by 42% (Liu et al., 2011). Chamomile tea, rich in apigenin, also helps calm the nervous system and supports winding down.
For the full article grab the August/September 2025 issue of Women’s Fitness Australia from newsagents and convenience locations. Subscribe here.
