Can Sweet Potato Help You Sleep Better? Hear It Out From Our Expert

Who doesn’t want a peaceful and uninterrupted sleep at night? But our hectic work and life makes this task daunting. What if we tell you that you don’t have to depend on any pills or difficult practices to get good sleep? Only some simple dietary changes can help. One such dietary change includes eating sweet potatoes before hitting the bed. Yes, you read that right.

To get a clear understanding on this, we reached out to Dr Geetika Chopra, Celebrity Holistic Nutritionist. Here’s what she has to say.

Does Sweet Potato Improve Sleep?

Let us get straight into it. Sweet potato improves your sleep – is this a myth or reality? “Yes. Sweet potatoes are one of the most underrated natural sleep-supporting foods. They are a complex carbohydrate rich in tryptophan, magnesium, potassium, and vitamin B6 — nutrients that play a direct role in producing melatonin and serotonin, the body’s sleep-regulating hormones,” says Dr Chopra.

She adds that the slow-releasing carbohydrates in sweet potatoes stabilize blood sugar levels and signal the brain to produce calming neurotransmitters, helping you fall asleep faster and stay asleep longer. “Magnesium acts as a natural muscle relaxant, easing the nervous system and promoting deeper sleep. In short, sweet potatoes help your body ‘switch off’ smoothly at night without triggering late-night hunger or sugar fluctuations,” says Dr Chopra.

Best Time to Eat Sweet Potatoes

Now that you know that sweet potatoes indeed help you sleep better, the next question that comes to mind is: what is the best time to have them? “If your goal is to improve sleep quality, having sweet potatoes 1–2 hours before bedtime may be beneficial. The slow-digesting carbohydrates, along with magnesium and vitamin B6, assist in the conversion of tryptophan into serotonin and melatonin, the body’s natural sleep hormones. This combination helps calm the nervous system, reduce nighttime cortisol levels, and promote deeper, more restorative sleep,” shares Dr Chopra.

The expert, however, adds that those prone to acid reflux, bloating, or sluggish digestion should avoid its late-night consumption, as metabolism and gut motility slow down after dark.

Also Read: Can You Eat Sweet Potatoes on Keto? Carb Breakdown, Ketosis Effects, and Healthy Ways to Prepare

Right Way to Eat Sweet Potatoes At Night

Dr Chopra explains that if you’re consuming sweet potatoes at night, preparation and pairing matter.

• Choose steamed, boiled, or roasted sweet potatoes.
• Avoid frying or adding excessive butter, sugar, or salt.
• Pair them with a source of protein or healthy fat, such as Greek yogurt, nut butter, or a few nuts, to stabilize blood sugar and promote satiety.
• A light sprinkle of cinnamon or nutmeg can enhance sleep quality by reducing blood sugar spikes and adding a soothing flavor.

Can We Eat Sweet Potatoes Daily at Night?

The expert shares that we can have sweet potatoes daily at night, but in moderation. “Eating half to one medium sweet potato daily in the evening is healthy for most individuals. However, portion control and context are key — for individuals with uncontrolled diabetes, obesity, or gastrointestinal issues, daily nighttime intake may not be advisable. Ideally, sweet potatoes can be included 3–5 times a week, ensuring you maintain variety in your carbohydrate sources and overall diet,” explains Dr Chopra.

Benefits and Side Effects of Sweet Potatoes

Dr Chopra talks about the possible pros and cons of sweet potatoes. Let’s take a look at them:

Health Benefits:

• Supports gut health: Rich in resistant starch and soluble fiber that feed beneficial gut bacteria.
• Enhances immunity: High in beta-carotene (vitamin A) and vitamin C, supporting immune and skin health.
• Balances hormones: The stable release of glucose helps regulate cortisol and thyroid hormones.
• Reduces inflammation: Contains antioxidants like anthocyanins and polyphenols.
• Aids post-workout recovery: High potassium and magnesium reduce cramps and muscle fatigue.

Also Read: Sweet Potatoes For Skin: 7 Ways To Get A Healthy Skin Glow

Side Effects:

• Overconsumption can cause bloating, flatulence, or reflux in sensitive individuals.
• Large portions may trigger glucose spikes in diabetic patients.
• Eating them fried or overly sweetened nullifies their health benefits and promotes weight gain.

The Final Word

Sweet potatoes are one of the most underrated natural sleep-supporting foods. If your goal is to improve sleep quality, having sweet potatoes 1–2 hours before bedtime may be beneficial.