Can White Rice Help You Sleep Better? Science Says Yes

A good night's sleep is essential for both physical and mental well-being, yet many people struggle to sleep through the night. While reducing screen time and practicing deep breathing can help, what you eat may also play a surprisingly important role in sleep quality.

A study published in the scientific journal PLOS One found that white rice may support deeper and more restful sleep. According to researchers, eating white rice at dinner is associated with longer and better-quality sleep compared to other starchy foods like pasta or noodles.

Why Rice Might Help You Sleep

One explanation lies in white rice’s high glycemic index (GI) — a measurement of how quickly a food raises blood sugar levels. While high-GI foods are usually considered less healthy, in this case, they may offer a sleep-related benefit: the rapid rise in blood sugar could promote the release of tryptophan, an amino acid that helps create a sense of calm.

Tryptophan is converted in the body into serotonin, a neurotransmitter that boosts feelings of relaxation and well-being. Serotonin is then further converted into melatonin, the hormone that regulates sleep and helps you fall asleep and stay asleep.

If you're dealing with sleep disturbances, it might be worth considering (after consulting with a healthcare professional) adding a warm serving of white rice to your dinner. It could be a simple, natural way to help your body and mind rest more peacefully.