Sometimes we toss and turn in bed, the lights are turned off, and it’s 2:00 am, but we can’t get our eyelids to close. What could the problem be? Researchers are increasingly finding a link between what we eat and how well we sleep at night.

Although experts say there is no magic-bullet ingredient or food that guarantees how well we sleep, it is evident that what we eat throughout the day plays an important role in how well we sleep.

What Role Does Food Play?

Several small trials published by the National Library of Medicine found that adults who drank two servings of tart cherry juice per day slept better throughout the night than those who consumed placebos.

Studies also suggest that people who consumed kiwi fruit one hour before bed and a cup of walnuts throughout the day slept much better. Tart cherries, tomatoes, kiwi, and walnuts all stimulate melatonin production in the body, which has a remarkable impact on sleep. Produced by the pineal gland in the brain, melatonin controls the sleep cycle and acts on the receptors in the body to encourage sleep. Other melatonin-rich foods that also impact sleep include rice, oats, cranberries, sunflower seeds, almonds, and pistachios.

Another essential ingredient that affects melatonin production is tryptophan, an amino acid found in turkey and other protein-rich foods like chicken, fish, cheese, sunflower seeds, tofu, and white beans. It significantly affects the production of serotonin and melatonin; two essential compounds the body uses to regulate mood and sleep.

Sleep And Your Diet

Researchers say it is important not to isolate a single food or ingredient as the key to a better night’s sleep; instead, think of your diet as a whole. A significant finding by researchers revealed that those who regularly consumed more fruits and vegetables, as well as complex carbohydrates like fiber and healthy fats from sources such as salmon, olive oil, and nuts, slept better than those who consumed less of these foods. 

Among all the diets out there, the Mediterranean diet stood out as the best because it lowered the risk of insomnia symptoms. That’s because the Mediterranean diet is rich in foods that contain anti-inflammatory, and antioxidant properties found in staples like olive oil, fatty fish, vegetables, and nuts. Fatty fish, for example, is rich in vitamin D and omega-3 fatty acids, all of which regulate serotonin in the body, and impacts sleep.

What Foods Could You Avoid?

On the other end of the spectrum, certain foods are best avoided for better sleep. Research suggests that people who eat less healthily are more prone to insomnia. For example, consuming ultra-processed foods, refined carbohydrates, or foods and drinks with lots of added sugars increases the risk for insomnia symptoms. This fact is further substantiated by a 2016 study that revealed a strong association between consuming more saturated fats and sugars during the day and poorer sleep quality. 

As you approach bedtime, it is advisable to avoid spicy and fatty foods, as they can easily trigger heartburn. Bear in mind that these foods also contain lots of salt, which can make you feel thirsty and lead to more bathroom trips during the night. Doctors also caution against drinking caffeine before bed at night, as this can increase your irritability and block sleep-inducing chemicals, which makes it harder to fall asleep at night.

David Messiha | Staff Writer