Foods to Sleep Better

13/11/2024

Nutrition, just like physical exercise, plays an important role in the quality of sleep and rest.

Eating according to circadian rhythms and consuming enough high-quality protein, low glycemic index carbohydrates, and including foods rich in essential amino acids such as tryptophan, can help achieve better sleep quality and restorative rest. Eliminating nicotine, alcohol, and caffeine is also very important to improve rest.

Tryptophan is the precursor to serotonin and also to melatonin, the hormone that regulates sleep. Turkey, chicken, eggs, and other high-quality proteins such as oily fish are very good sources of tryptophan. Walnuts, almonds, sesame seeds, and pumpkin seeds are rich in tryptophan, as well as healthy fats and minerals. Milk and other dairy products, fruits such as kiwi and banana, legumes, oats, and whole grains in general are also very good sources of serotonin. Tart cherry juice concentrate and cherries themselves are great sources of melatonin.

Therefore, due to the types of foods mentioned earlier, following a Mediterranean diet, rich in legumes, fruits, whole grains, fish, and vegetables, while reducing the intake of red meat and alcohol, has been associated with better sleep and rest outcomes.