{"id":35036,"date":"2025-06-17T08:00:00","date_gmt":"2025-06-17T12:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=35036"},"modified":"2025-05-14T15:37:36","modified_gmt":"2025-05-14T19:37:36","slug":"benefits-of-eating-breakfast","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/benefits-of-eating-breakfast\/","title":{"rendered":"Why Eating Breakfast Could Be the Key to a Good Night&#8217;s Sleep"},"content":{"rendered":"\n<p>When it comes to getting a&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/why-do-we-need-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">good night\u2019s sleep<\/a>, most of us think about avoiding&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/caffeine-and-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">caffeine<\/a>&nbsp;or turning off our screens before bed. But&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/nutrition-and-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">what you eat<\/a>&nbsp;and when you eat it can also affect how well you sleep at night.&nbsp;<\/p>\n\n\n\n<p>While much attention is given to&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/best-snacks-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">bedtime snacks<\/a>&nbsp;and evening meals, there\u2019s growing evidence that what happens at the start of your day matters too. Ahead, we\u2019ll explore how eating breakfast in the morning may help set the stage for a more restful, restorative night.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"8 Best Breakfast Ideas for Better Sleep | Saatva\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Zp0evXnQnLU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nutritional benefits of eating breakfast<\/strong><\/h2>\n\n\n\n<p>Breakfast comes after the longest break from eating\u2014overnight. It\u2019s a key time to nourish your body and help&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/vitamin-deficiency-disrupting-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">prevent nutrient deficiencies<\/a>. People who eat breakfast tend to get more fiber, vitamins, and minerals like calcium, iron, folate, and vitamins A and C.&nbsp;<sup>[1]<\/sup><\/p>\n\n\n\n<p>These nutrients support digestion, energy, and overall health. For example, fiber helps keep you regular and feeling full, while iron carries oxygen in your blood, and vitamin C protects your cells.&nbsp;<sup>[2, 3, 4]<\/sup>&nbsp;Starting your day with a balanced breakfast helps fuel your body right from the start.<\/p>\n\n\n\n<p>Eating breakfast is linked to several health benefits. Some studies show it may lower the risk of gaining weight, type 2 diabetes, and heart disease. Breakfast is also often tied to better focus and mental alertness.&nbsp;<\/p>\n\n\n\n<p>Much research on how breakfast may improve cognitive performance has focused on children and adolescents. Breakfast is tied to improved memory and mood and reduced absenteeism in students.&nbsp;<sup>[5]<\/sup>&nbsp;Breakfast can also impact your sleep, as you&#8217;ll read ahead.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Eating breakfast is linked to several health benefits, including lowered risk of diabetes, better cognitive performance in young people, and improved sleep.&nbsp;<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How eating breakfast impacts your sleep<\/strong><\/h2>\n\n\n\n<p>Your eating habits and your sleep are closely connected. Research shows that&nbsp;<em>when<\/em>&nbsp;you eat matters, not just&nbsp;<em>what<\/em>&nbsp;you eat. Your body follows a natural clock called a circadian rhythm, which helps control sleep, hunger, and digestion.&nbsp;<sup>[6]<\/sup><\/p>\n\n\n\n<p>Eating during the day and resting at night fits this natural rhythm. Skipping breakfast can throw off your body\u2019s schedule. <\/p>\n\n\n\n<p>Studies show that people who skip breakfast often go to bed later, sleep for fewer hours, and report worse sleep quality. Eating breakfast may help&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/what-is-sleep-syncing\/\" target=\"_blank\" rel=\"noreferrer noopener\">keep your body in sync<\/a>&nbsp;and support better sleep at night.&nbsp;<sup>[6]<\/sup><\/p>\n\n\n\n<p>Additionally, skipping breakfast can impact your meals later. Studies show that people who skip breakfast often eat more at lunch and dinner and may eat later in the day. <\/p>\n\n\n\n<p>Research also suggests that late eating is linked to poor sleep quality.&nbsp;<sup>[6]<\/sup>&nbsp;Eating regular meals three times a day leads to better sleep quality.&nbsp;<sup>[7]<\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"740\" height=\"493\" src=\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2025\/04\/breakfast-better-sleep-2.jpeg\" alt=\"\" class=\"wp-image-35038\" srcset=\"https:\/\/blog.saatva.com\/wp-content\/uploads\/2025\/04\/breakfast-better-sleep-2.jpeg 740w, https:\/\/blog.saatva.com\/wp-content\/uploads\/2025\/04\/breakfast-better-sleep-2-300x200.jpeg 300w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><figcaption class=\"wp-element-caption\">Growing evidence shows what you in the morning can affect your sleep.&nbsp;<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The best breakfast ideas for better sleep<\/strong><\/h2>\n\n\n\n<p>Here are a few healthy breakfast ideas that provide fiber, healthy fat, and protein to promote fullness, boost energy, and support metabolism, along with essential vitamins and minerals.&nbsp;<\/p>\n\n\n\n<p>Magnesium, found in beans, leafy greens, nuts, and seeds, supports muscle and nerve function, helps regulate calming brain chemicals like GABA, and plays a role in&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/everything-you-need-to-know-about-melatonin\/\" target=\"_blank\" rel=\"noreferrer noopener\">melatonin<\/a>&nbsp;production and stress control.&nbsp;<sup>[8]&nbsp;<\/sup><\/p>\n\n\n\n<p>Some of these foods, like cheese, milk, and peanuts, also contain tryptophan, which helps make melatonin and serotonin to support restful sleep.&nbsp;<sup>[9]<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cottage&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/cheese-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">cheese<\/a>&nbsp;with chopped nuts and berries<\/li>\n\n\n\n<li>Eggs and&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/avocado-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">avocado<\/a>&nbsp;slices on whole-grain toast&nbsp;<\/li>\n\n\n\n<li>Greek yogurt with flax seeds and chopped&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/tart-cherries-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">cherries<\/a><\/li>\n\n\n\n<li>High-protein pancakes with peanut butter and a side of fruit<\/li>\n\n\n\n<li><a href=\"https:\/\/www.saatva.com\/blog\/oatmeal-recipes-for-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">Oatmeal<\/a>&nbsp;with nut butter and&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/banana-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">banana<\/a>&nbsp;slices<\/li>\n\n\n\n<li>Scrambled tofu with leafy greens and tomatoes on whole-grain toast<\/li>\n\n\n\n<li><a href=\"https:\/\/www.saatva.com\/blog\/best-smoothie-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Smoothie<\/a>&nbsp;made with milk, spinach, fruit, and chia seeds<\/li>\n\n\n\n<li>Veggie breakfast burrito made with whole-grain tortillas, black beans, and fajita veggies<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>FAQs<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why is it important to eat breakfast?<\/strong><\/h3>\n\n\n\n<p>Eating breakfast gives your body energy after a night without food. It can help you stay focused, feel full longer, and make healthier food choices throughout the day. A balanced breakfast also provides important nutrients your body needs to stay healthy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What happens if we skip breakfast?<\/strong><\/h3>\n\n\n\n<p>Skipping breakfast can lead to low energy, overeating later in the day, and missing out on important nutrients. It may also affect focus, mood, and even sleep quality.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What&#8217;s the healthiest breakfast to eat?<\/strong><\/h3>\n\n\n\n<p>The healthiest breakfast includes a mix of protein, fiber, and healthy fats, such as eggs with whole-grain toast and fruit or yogurt with nuts and berries. This combination helps keep you full and energized and supports overall health.<\/p>\n\n\n\n<p><em>Which diet is best for sleep? Learn&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/mediterranean-diet-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\">how the Mediterranean diet can affect your sleep<\/a>.&nbsp;<\/em><\/p>\n\n\n\n<p><strong>References<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Gibney, M. J., Barr, S. I., Bellisle, F., Drewnowski, A., Fagt, S., Livingstone, B., Masset, G., Varela Moreiras, G., Moreno, L. A., Smith, J., Vieux, F., Thielecke, F., &amp; Hopkins, S. (2018). Breakfast in Human Nutrition: The International Breakfast Research Initiative.&nbsp;Nutrients,&nbsp;10(5), 559.&nbsp;<a href=\"https:\/\/doi.org\/10.3390\/nu10050559\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.3390\/nu10050559<\/a><\/li>\n\n\n\n<li>MedlinePlus. Fiber.&nbsp;<a href=\"https:\/\/medlineplus.gov\/ency\/article\/002470.htm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/medlineplus.gov\/ency\/article\/002470.htm<\/a><\/li>\n\n\n\n<li>MedlinePlus. Iron in diet.&nbsp;<a href=\"https:\/\/medlineplus.gov\/ency\/article\/002422.htm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/medlineplus.gov\/ency\/article\/002422.htm<\/a><\/li>\n\n\n\n<li>MedlinePlus. Vitamin C.&nbsp;<a href=\"https:\/\/medlineplus.gov\/ency\/article\/002404.htm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/medlineplus.gov\/ency\/article\/002404.htm<\/a><\/li>\n\n\n\n<li>Centers for Disease Control and Prevention: School Nutrition. Childhood Nutrition Facts.&nbsp;<a href=\"https:\/\/www.cdc.gov\/school-nutrition\/facts\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.cdc.gov\/school-nutrition\/facts\/index.html<\/a><\/li>\n\n\n\n<li>Saidi, O., Rochette, E., Dambel, L., St-Onge, M. P., &amp; Duch\u00e9, P. (2024). Chrono-nutrition and sleep: lessons from the temporal feature of eating patterns in human studies &#8211; A systematic scoping review.&nbsp;Sleep medicine reviews,&nbsp;76, 101953.&nbsp;<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1087079224000571?via%3Dihub\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.smrv.2024.101953<\/a><\/li>\n\n\n\n<li>Pattnaik, H., Mir, M., Boike, S., Kashyap, R., Khan, S. A., &amp; Surani, S. (2022). Nutritional Elements in Sleep.&nbsp;Cureus,&nbsp;14(12), e32803.&nbsp;<a href=\"https:\/\/www.cureus.com\/articles\/128261-nutritional-elements-in-sleep#!\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.7759\/cureus.32803<\/a><\/li>\n\n\n\n<li>Esquivel, M. K., &amp; Ghosn, B. (2024). Current Evidence on Common Dietary Supplements for Sleep Quality.&nbsp;American journal of lifestyle medicine,&nbsp;18(3), 323\u2013327.&nbsp;<a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/15598276241227915\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1177\/15598276241227915<\/a><\/li>\n\n\n\n<li>MedlinePlus. Tryptophan.&nbsp;<a href=\"https:\/\/medlineplus.gov\/ency\/article\/002332.htm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/medlineplus.gov\/ency\/article\/002332.htm<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to getting a&nbsp;good night\u2019s sleep, most of us think about avoiding&nbsp;caffeine&nbsp;or turning off our screens before bed. But&nbsp;what you eat&nbsp;and when you eat it can also affect how well you sleep at night.&nbsp; While much attention is given to&nbsp;bedtime snacks&nbsp;and evening meals, there\u2019s growing evidence that what happens at the start of [&hellip;]<\/p>\n","protected":false},"author":166,"featured_media":35037,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,396],"tags":[],"coauthors":[495],"guest":[],"host":[],"class_list":["post-35036","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-sleep-food"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/35036","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=35036"}],"version-history":[{"count":4,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/35036\/revisions"}],"predecessor-version":[{"id":35161,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/35036\/revisions\/35161"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/35037"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=35036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=35036"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=35036"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=35036"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=35036"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=35036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}