According to reviews and publications in the field of nutrition and sleep, including the Healthline website alongside scientific studies in the field of sleep medicine, diet has a significant effect on the quality of sleep at night. Studies indicate that components such as melatonin, magnesium, tryptophan, and antioxidants may assist in faster falling asleep, improve sleep quality, and reduce awakenings during the night.
The general recommendation of sleep experts is to sleep between 7 to 8 hours a night, a range that has been found in studies to be associated with reducing the risk of chronic diseases, improving brain function, and strengthening the immune system.
The foods found to be associated with improving sleep
Almonds – contain magnesium which assists in muscle relaxation and regulating nervous system activity. Additionally, they include small amounts of melatonin, a hormone linked to the natural sleep cycle.
Turkey – a rich source of tryptophan, an amino acid that the body uses to produce serotonin and melatonin, substances involved in regulating sleep and wakefulness.
Chamomile tea – in several studies it was found that chamomile may assist in reducing stress and anxiety, thereby contributing to calmer sleep and easy sleep onset.
Kiwi – studies found a link between kiwi consumption before sleep and an improvement in the duration and quality of sleep, possibly due to antioxidants and natural serotonin levels in the fruit.
Tart cherry juice – contains natural melatonin, and in certain studies was linked to improving sleep duration and regulating sleep cycles.
Fatty fish (such as salmon, mackerel, and sardines) – rich in omega-3 and vitamin D, components found in studies to be associated with hormonal balance and improving sleep quality.
Walnuts – contain a combination of magnesium, melatonin, and healthy fatty acids, which may affect the natural sleep cycle.
Passionflower – a medicinal plant that has been studied in the context of reducing stress and improving the feeling of calmness before sleep, but the scientific evidence regarding it is still relatively limited.
White rice – has a relatively high glycemic index, and in some studies it was found that its consumption in the evening may shorten the time to fall asleep.
Alongside the foods themselves, studies also emphasize the importance of meal timing and maintaining a regular routine, as factors affecting the body's biological clock and sleep quality.