How Fiber, Protein, Cheese, and CBD Can Help You Sleep Better Naturally
What you eat during the day doesn’t just fuel your body—it also sets the stage for how well you’ll sleep at night. In fact, scientists are finding more proof than ever that diet and sleep are deeply connected. The latest studies reveal that eating more fiber and protein can help you fall asleep faster and stay asleep longer, certain dairy foods like cheese may play a surprising role in lowering sleep apnea risk, and CBD continues to show promise as a natural remedy for better rest.
At SleepCreme, we’re committed to helping you understand the latest research so you can put it to work in your own nightly routine. Let’s dive into what the science says about foods that help you sleep, and how natural supports like CBD fit into the picture.
The Big Picture: Diet and Sleep in 2025
In 2025, researchers took a closer look at how everyday food choices impact real-world sleep. Using apps that tracked both nutrition and sleep quality, a study of over 4,800 adults found that diets higher in fiber and protein were linked to longer sleep duration and faster sleep onset. On the flip side, diets high in saturated fat and sodium were connected to shorter, more restless nights.
This study builds on years of research. In a controlled lab setting, scientists found that people who ate more fiber and less sugar and fat had deeper, more restorative slow-wave sleep and fewer disruptions during the night. Reviews through 2024 also confirm that Mediterranean-style diets—rich in plants, lean proteins, and healthy fats—are strongly associated with improved sleep quality.
The takeaway is clear: what you eat during the day directly affects how your body sleeps at night.
Fiber: The Unsung Hero of Restful Nights
Fiber is best known for keeping digestion regular, but the newest studies show it also plays a major role in sleep.
- A 2024 analysis of 14,360 adults (from NHANES data) found that higher fiber intake was linked to fewer sleep disorders, with especially strong benefits for women, including those who were postmenopausal.
- The 2025 real-world app study echoed this, showing that more fiber in the diet was connected to longer total sleep time and fewer nighttime wakeups.
Why does fiber matter so much? Fiber feeds the beneficial bacteria in your gut, which produce short-chain fatty acids (SCFAs). These compounds reduce inflammation, strengthen the gut barrier, and influence neurotransmitters like serotonin—a key chemical that sets the stage for melatonin production and healthy sleep.
In short: more fiber = calmer digestion, steadier brain chemistry, and deeper sleep.
Best sources of fiber for sleep: lentils, beans, whole grains, leafy greens, berries, nuts, and seeds.
Protein: Building Blocks for Sleep Hormones
Protein isn’t just for muscles—it’s also for sleep.
The 2025 app-based study found that people who ate more protein fell asleep faster and slept longer. That makes sense when you look at the science: protein contains tryptophan, an amino acid your body uses to make serotonin and melatonin, which regulate your sleep-wake cycle.
But here’s the catch: tryptophan has to compete with other amino acids to cross into your brain. Pairing protein with complex carbohydrates (like salmon with quinoa, or beans with brown rice) can make it easier for tryptophan to do its job.
Studies are mixed on whether plant or animal protein is better for sleep, but many researchers point toward plant-forward diets as the most consistently sleep-friendly. Some evidence also shows that in certain medical conditions (like kidney disease), higher animal protein can help—but for most people, a balance is best.
Sleep-friendly tip: Include a palm-sized portion of protein at dinner, pair it with veggies or whole grains, and avoid very heavy, fatty late-night snacks.
Cheese and Sleep Apnea: An Unexpected Connection
Here’s one for the “didn’t see that coming” file: cheese may play a role in reducing the risk of sleep apnea.
In 2024, a large genetic study (called a Mendelian randomization analysis) looked at thousands of people and found that higher cheese consumption was linked to a significantly lower risk of sleep apnea. The researchers believe this may be related to how cheese impacts blood pressure and hormone levels.
Before you reach for the cheese drawer: this doesn’t mean cheese is a treatment for sleep apnea. If you suspect sleep apnea, it’s critical to talk with a healthcare provider and explore proven therapies like CPAP or oral appliances. Think of this as an intriguing clue, not a prescription.
Another note: not everyone responds well to cheese at night. A 2025 study found that late-night dairy was associated with more vivid dreams or nightmares, especially in people with lactose intolerance.
Bottom line: if you tolerate cheese and enjoy it, a small portion with dinner is fine—and may even support better sleep. But listen to your body and adjust if dairy seems to disrupt your nights.
CBD: The Natural Ally for Restful Sleep
CBD (cannabidiol) is one of the most talked-about natural sleep supports today—and science is starting to back it up.
- In a 2024 clinical trial, people with insomnia who took 150 mg of CBD each night showed better sleep efficiency (they spent more of their time in bed actually sleeping) and reported improved well-being after two weeks.
- Another 2024 randomized trial compared low-dose CBD (15 mg) with melatonin. Both groups reported improved sleep, and CBD was safe and well tolerated.
These results tell us that CBD is not a cure-all, but it is a safe, natural tool that can support better rest—especially for those who struggle with stress, tension, or “wired but tired” nights.
At SleepCreme, we use pure CBD isolate in a concentrated topical formula. Unlike pills or tinctures, our cream works at the surface to calm muscles, reduce restlessness, and prepare your body for a peaceful night—without melatonin, THC, or grogginess in the morning.
How to Build a Sleep-Friendly Plate (and Routine)
Want to put all this research into action? Here’s a simple, natural roadmap:
- Add fiber to your day: Beans, lentils, vegetables, and whole grains help support both digestion and deeper sleep.
- Balance your protein: Include lean or plant-based proteins at dinner, paired with complex carbs.
- Watch the fat and salt: Heavy, greasy, or salty meals at night can lead to fragmented sleep.
- Test dairy timing: Cheese may be helpful for some, but notice how your body reacts—especially if you eat it close to bedtime.
- Try a CBD ritual: Apply SleepCreme® before bed as part of your wind-down. Use it while dimming the lights, stretching, or journaling for maximum effect.
Final Thoughts
The connection between food and sleep is stronger than ever. Eating more fiber and protein, being mindful with dairy, and adding a CBD-based bedtime ritual are natural, research-backed ways to improve your rest.
Better sleep isn’t about one magic ingredient—it’s about stacking small, smart choices that work together. With SleepCreme, you can take what science shows and turn it into a nightly habit that feels simple, natural, and restorative.
Sleep better, live better—starting tonight.
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