Overall nutritional intake is strongly linked to better sleep, but certain specific foods can also make a difference by interacting with hormones that regulate sleep.
Here are some foods that can effectively improve sleep, according to nutritionist Aviv Joshua, who works in the US:
Pistachios . This delicious nut contains the sleep hormone melatonin. They are also rich in vitamin B6, a nutrient essential for the production of melatonin and serotonin (a chemical in the body that plays a crucial role in sleep), according to the health website Verywell Health .
Spinach is a rich source of magnesium, which helps promote muscle relaxation. A magnesium deficiency can make it difficult to fall asleep. Spinach also contains potassium, a nutrient linked to sleep quality.
Pistachios, spinach, chamomile tea... are good for sleep.
Photo: P.Hậu created with Gemini
Whole Japanese soybeans are a good source of vitamin B6 and isoflavones, compounds that help produce serotonin. Studies show that consuming boiled soybeans can improve sleep quality by up to 2.5 times. Soybeans also contain tryptophan, a sleep-supporting amino acid that the body cannot synthesize on its own.
Chamomile tea. This tea contains the antioxidant apigenin, which promotes sleep and helps you relax before bed.
Milk . Milk contains tryptophan and calcium, which helps the body absorb tryptophan more effectively to produce melatonin. A glass of warm milk before bed can promote relaxation.
Animal protein and whole grains . Chicken, fish, and eggs are excellent sources of tryptophan. Meanwhile, complex carbohydrates like brown rice, oats, and quinoa help trigger serotonin release and stabilize blood sugar, maintaining levels of the sleep hormone melatonin.
Certain fruits and nuts, such as kiwi, bananas, pineapples, almonds, and walnuts, all contain nutrients that support sleep, like potassium, magnesium, and melatonin. Avocados and sweet potatoes are also excellent sources of magnesium and potassium, which can help reduce anxiety and relax muscles.
Additionally, maintaining a balanced diet that includes lean protein, complex carbohydrates, and healthy fats is essential for keeping blood sugar stable. Including a variety of these foods throughout the day will help regulate sleep more effectively, according to Verywell Health .