A mother-and-son team of a consultant dietitian and a former royal private chef is launching Snoozie, a smoothie marketed as a “food-first sleep support,” with supermarket shelves targeted before the end of this year, The Irish Times reported.
The product comes as researchers and dietitians point to a vicious circle at the heart of modern sleep problems: poor sleep is likely to lead to unwise food choices, which in turn can disrupt sleep. The evidence on which eating habits reliably improve rest remains patchy, because the impact of chrononutrition — the timing of eating — and of certain foods on sleep is still under-researched and results are often inconclusive.
What the Research Says Might Help
A balanced, high-fibre diet is associated with better sleep quality, according to Orla Walsh, a registered dietitian and physiologist who runs her own clinic. Higher fibre intake has been linked with more deep sleep, she said, while diets higher in saturated fat and sugar may contribute to lighter and more disrupted sleep.
For the evening meal, Rónán Doherty, a sports and exercise nutritionist who lectures at Atlantic Technological University in Letterkenny, Co Donegal, recommends combining high glycaemic index carbohydrates — jasmine rice, potato, corn, noodles and bread — with tryptophan-rich protein such as dairy, chicken, turkey, eggs, beans and pumpkin seeds.
Addressing deficiencies in zinc, B12 and iron may also improve sleep quality, Doherty said. On magnesium, which plays a role in normal nervous-system function and in processes that regulate sleep, both experts urge caution: research on magnesium-containing foods and supplements is still in its infancy. Doherty, who has specialised in research on dietary choices and supplements on athletes’ sleep, said that if someone wanted to use a supplement, magnesium glycinate appears to have a positive impact — but more research is necessary. Walsh instead suggests magnesium-rich foods such as leafy green vegetables, pumpkin seeds and chia seeds.
Did you know? Eating two kiwi fruits one hour before bed had a positive impact on sleep quality and duration in research conducted by Doherty’s team — though he notes these studies need to be replicated.
Tart or sour cherries, available as juice or in freeze-dried packs, naturally contain melatonin, the hormone the body creates to control how and when it sleeps, Walsh said; small studies report improvements in sleep duration and quality. A synthetic melatonin supplement is available only on prescription in Ireland and Britain for problems such as insomnia, while low-dose versions are sold over the counter in countries including Spain, Italy and the US. Doherty cautioned anyone tempted to import it to consult their GP first, and Walsh flagged emerging research on ashwagandha combined with melatonin, advising a pharmacist check against prescribed medications.
What Might Hinder a Good Night’s Rest
Caffeine has a half-life of up to six hours: six hours after drinking 100mg — an americano contains around 95–150mg — about 50mg remains in the system. Doherty advises avoiding caffeinated drinks from early afternoon, and Walsh suggests leaving at least 13 hours between a double shot espresso and bed, since it may affect not only falling asleep but also restorative sleep.
Eating late at night appears to upset the circadian rhythm, the biological clock governing metabolism, sleep and emotional regulation; Doherty said the last meal or snack should be consumed at least one hour before bed. Yet going to bed very hungry is not the answer either — Walsh recommends a small, balanced snack such as yoghurt with peanut butter and banana, or yoghurt, kiwis and walnuts, which support the natural production of sleep-related hormones.
Pro tip: Alcohol may initially make it easier to fall asleep, Walsh said, but it can disrupt sleep later in the night and reduce overall sleep quality. Avoid large quantities of any fluid late in the evening, and skip spicy foods before bed, since they raise the body’s core temperature when it needs to fall to trigger sleep.
Why the Market Is Betting on Food Over Pills
Snoozie is designed to turn late-night comfort snacking — which can sabotage both healthy eating and sleep — into a win-win. Mary McCreery, consultant clinical nutritionist and dietitian at the Blackrock Clinic in Dublin, collaborated with her son Robert McCreery Breen, a former senior sous chef in a Mayfair restaurant in London who previously worked as a private chef for England’s late Queen Elizabeth.
Described as a “dessert-inspired smoothie” to be taken as a “night-time treat,” Snoozie is based on oat milk and vegetables or fruit, with added magnesium as a muscle relaxant and no added sugar or sweeteners. Its core flavours draw on natural sources of melatonin — tart cherries, pistachios and walnuts — and on tryptophan-rich foods, the amino acid that helps make serotonin, which in turn helps the body produce melatonin, McCreery explained.
The product will be sold in 200ml bottles, because any greater volume of liquid could backfire by increasing the likelihood of waking to use the bathroom. McCreery believes it meets a growing consumer preference for functional foods rather than medical products, alongside the common desire for something comforting in the wind-down to bedtime. “It’s not a supplement, it’s a food,” she said.
Your Questions About Food and Sleep, Answered
How long does caffeine stay in my system? Caffeine has a half-life of up to six hours, according to Doherty: six hours after 100mg, about 50mg remains. An americano contains roughly 95–150mg.
Is it better to go to bed hungry or have a snack? Walsh advises a small, balanced snack over going to bed very hungry — for example yoghurt with peanut butter and banana, or yoghurt, kiwis and walnuts.
Should I take a melatonin supplement? In Ireland and Britain melatonin is prescription-only for sleep problems; Doherty cautions anyone considering importing it to consult their GP first, and Walsh advises checking with a pharmacist before combining any supplement with prescribed medication.
When should I eat my last meal? Research cited by Doherty indicates the last meal or snack should be at least one hour before going to bed, because late eating upsets the circadian rhythm.
“It’s not a supplement, it’s a food,” McCreery said of Snoozie, “a smoothie, based on oat milk and different vegetables or fruits and we have added magnesium.”
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