Nutrition experts explain how certain foods can improve sleep quality. Kelly Springer from Fox News notes that there is a common belief that some foods improve sleep, and this belief is supported by scientific evidence. One of the main reasons for this is that nutrients such as tryptophan, magnesium, and melatonin play a role in regulating sleep. For example, tryptophan is an essential amino acid that the body converts into serotonin and melatonin, hormones that help set the body's sleep-wake cycle. Amy Davis, a nutrition specialist, says that foods rich in 'melatonin, serotonin, magnesium, omega-3 fatty acids, as well as specific amino acids like tryptophan' can help promote relaxation and improve overall sleep quality. Here are five foods that experts recommend incorporating into your evening routine:
-
Cherries. Cherries are one of the few natural sources of melatonin, the hormone that signals to the body that it's time to relax and prepare for sleep, says Davis. Research suggests that cherries can help treat insomnia and improve overall sleep quality.
-
Turkey. Eating turkey has long been associated with feeling sleepy after a meal, especially on Thanksgiving, and there is a scientific explanation for this.
-
Salmon. Fatty fish like salmon provide a powerful combination of vitamin D and omega-3 fatty acids, which have been linked in some studies to improved sleep quality. It is also rich in tryptophan, which helps the body produce serotonin and melatonin. Davis says these compounds are linked to relaxation and may help boost melatonin production. Chilean salmon is an excellent choice due to its high omega-3 content and relatively low levels of mercury, making it suitable for regular consumption.
-
Milk and Yogurt. Dairy products contain three nutrients that support sleep: tryptophan, calcium, and magnesium. A small bowl of yogurt or a glass of milk before bed can help the body transition into a sleep state, although the effect may vary from person to person.
-
Nuts and Seeds. Walnuts and almonds contain magnesium, tryptophan, and small amounts of melatonin, all of which are associated with relaxation and sleep regulation. However, research indicates that tryptophan's effect on sleep is influenced by the overall composition of the diet and the presence of other nutrients. Springer states that 'following a diet that contains complete proteins, including tryptophan, especially an hour to two before bed, can help regulate this cycle and improve sleep.'
Experts emphasize that diet plays a larger role in sleep disturbances and difficulty falling asleep than is often believed. Research points to specific nutrients—like tryptophan, magnesium, and melatonin—as contributing to the regulation of the sleep-wake cycle, while specialists confirm that overall dietary patterns remain the most critical factor, not reliance on a specific food. While no single food is a magical cure for sleep problems, certain nutrients can support the body's natural sleep mechanisms when included in a balanced diet. Springer adds that consuming balanced meals or snacks that contain protein can 'help regulate blood sugar levels, which reduces sleep disruptions and aids in muscle repair during sleep.'
