A full night's sleep is more of a rarity than a norm these days. Two-thirds of people admit to having trouble sleeping every night. If this sounds familiar, you've probably tried everything from sleep sprays to meditation and evening relaxation rituals. But could the key to quality rest lie in your daily diet?
“There’s a neurotransmitter in the body called tryptophan that regulates sleep,” explains nutritionist Sana Khan. “Some foods naturally contain it, and even a small serving about an hour before bed can help you fall asleep faster and improve the quality of your sleep.” Anxiety often accompanies insomnia, and whether it’s the cause or the effect, increasing your magnesium intake can help relax your muscles and calm your mind. “It’s a key mineral that I’m seeing more and more of in my clients,” Khan adds. “A lot of people just don’t get enough of it in their diet.”
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Tryptophan and melatonin: what's the difference?
Tryptophan is an amino acid from which the sleep hormone melatonin is synthesized. Melatonin is responsible for regulating sleep and wakefulness cycles and is naturally produced by the body. The chain of its formation is as follows: tryptophan → serotonin → melatonin. That is why foods rich in tryptophan (turkey, eggs, dairy products, nuts and seeds) help stimulate melatonin production and contribute to better sleep.
Are there any products with melatonin?
There are, and among them cherries, walnuts and some varieties of grapes stand out. Cherries are considered one of the best studied: they contain both melatonin and antioxidants that support healthy sleep. Another important nuance is adding complex carbohydrates to dinner or snacks. They help tryptophan penetrate the brain more effectively, which, in turn, stimulates the production of melatonin.
What to eat to sleep better
Almonds and walnuts
Contains magnesium and natural melatonin – the perfect combination for relaxation before bed.
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Turkey
Rich in tryptophan and protein, a small portion an hour before bed can help you fall asleep faster.
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Kiwi
Studies show that regular consumption of kiwi improves both the duration and quality of sleep due to its high antioxidant content.
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Granulated cheese
An excellent source of tryptophan. Especially effective when combined with berries containing melatonin.
Dates
A natural source of melatonin, which helps the body tune in to sleep and stabilizes blood sugar levels.
Bananas
Contains magnesium, potassium, and tryptophan — ideal for relaxation and restful sleep.
Chamomile tea
Calms the nervous system, reduces anxiety and causes mild drowsiness thanks to the antioxidant apigenin.
Fatty fish
Salmon, mackerel, sardines, and trout are rich in vitamin B6, which stimulates melatonin production.
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Milk
A classic that works: tryptophan and calcium help you fall asleep faster.
Cherry
Combines tryptophan and melatonin, and also contains phytonutrients that prolong their effect in the body.
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Mushrooms
They contain a small amount of tryptophan. It is worth paying attention to champignons, portobello or cremini.
Eggs
One egg covers about 30% of the daily need for tryptophan and helps prepare the body for sleep.
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What foods should you avoid before bed?
Alcohol, caffeine, and sugar are the main enemies of quality sleep. Alcohol may create the illusion of sleepiness, but it disrupts melatonin production. Caffeine, on the other hand, stimulates the nervous system and prevents you from falling asleep. You should also avoid foods high in sugar and ultra-processed carbohydrates. They destabilize blood glucose levels, which can lead to nighttime awakenings and disruption of circadian rhythms.
Based on material from: Vogue.com