Diet and Sleep: The Science of Caffeine, Alcohol, Magnesium, and Melatonin

“What you eat at night” may determine whether you sleep well. Beyond routines and environment, diet is a crucial factor affecting sleep quality. Caffeine and alcohol are often called “sleep killers,” while magnesium and melatonin-rich foods are seen as natural “sleep aids.” Scientific studies support these claims and explain how diet influences the nervous system and sleep architecture.

Caffeine: The Biggest Enemy of Sleep

Caffeine works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that builds up during the day and promotes sleepiness. By inhibiting its action, caffeine delays sleep onset 
Studies show that even consuming caffeine 6 hours before bedtime significantly reduces total sleep time and deep sleep percentage 

Alcohol: The Wrong Sleep Aid

Many believe a nightcap helps with sleep, but alcohol only shortens sleep onset while disrupting sleep architecture. Research shows it reduces REM sleep and increases nighttime awakenings . Long-term drinking further disrupts circadian rhythms and exacerbates sleep disorders 
Thus, alcohol is not a sustainable sleep solution and may leave you feeling even more tired.

Magnesium: The Relaxing Mineral

Magnesium plays a critical role in the nervous system, particularly by regulating GABA (gamma-aminobutyric acid), the brain’s primary inhibitory neurotransmitter that reduces excitability.
Clinical trials show that magnesium supplementation improves sleep duration, efficiency, and sleep onset latency in people with insomnia  Foods rich in magnesium include nuts, spinach, and pumpkin seeds.

Melatonin-Rich Foods: Nature’s Sleep Signal

Melatonin, secreted by the pineal gland, regulates circadian rhythms. Beyond supplements, certain foods provide melatonin or stimulate its release, such as cherries, kiwifruit, and milk.
One study found that eating 2 kiwifruits nightly for 4 weeks significantly shortened sleep onset and improved sleep quality 

Diet Meets Neuroscience

Diet provides a solid foundation for sleep, but under stress and anxiety, the brain may still struggle to switch into parasympathetic relaxation. Here, neuroscience-based interventions can complement dietary approaches.
Research shows that transcutaneous auricular vagus nerve stimulation (taVNS) helps insomnia patients reduce arousal and increase deep sleep .

DreamPhone: Where Science Meets Lifestyle

The DreamPhone headphones integrates taVNS technology with breath guidance, natural soundscapes, and soothing aromatherapy, creating a multi-sensory ritual in just 10 minutes before bed. Combined with smart dietary choices, it offers a holistic approach to improving sleep quality and helping the brain and body enter repair mode faster.

Caffeine and alcohol act as sleep disruptors, while magnesium and melatonin-rich foods serve as natural supporters. Diet lays the foundation for sleep health, while neuroscience-driven tools like the  headphone provide advanced, science-backed solutions. Together, healthy eating and modern technology pave the way for deeper, higher-quality sleep.

References:

• Fredholm, B. B., et al. (1999). Actions of caffeine in the brain with special reference to factors that contribute to its widespread use. Pharmacol Rev.

• Drake, C., et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before bedtime. J Clin Sleep Med.

• Ebrahim, I. O., et al. (2013). Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res.

• Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol Res Health.

• Abbasi, B., et al. (2012). The effect of magnesium supplementation on insomnia. J Res Med Sci.

• Lin, H. H., et al. (2011). Kiwifruit consumption improves sleep quality in adults with sleep problems. Asia Pac J Clin Nutr.

• de Oliveira, H. M., Gallo Ruelas, M., Viana Diaz, C. A., et al. (2025).Transcutaneous Auricular Vagus Nerve Stimulation in Insomnia: A Systematic Review and Meta-Analysis .Neuromodulation