What to eat to sleep a little better every day

Research links consistent, plant-rich dietary patterns and foods containing melatonin or tryptophan with modest improvements in sleep over time; late eating, caffeine, sugary drinks, alcohol and ultra-processed foods are associated with poorer sleep outcomes.

Many people look for foods that will help them sleep. Research suggests there are no magic fixes but consistent dietary patterns can influence sleep over time. Diets built around lean proteins, fruits and vegetables, whole grains, nuts, seeds and dairy are linked with modest improvements in sleep quality and duration. Experts say it is more useful to think in terms of long-term eating patterns than a single snack. Key findings: - Certain foods contain melatonin or melatonin-rich components, including fruits and vegetables (bananas, pineapples, oranges, tomatoes, tart cherries), walnuts, seeds, fish, eggs and milk. - Some foods provide tryptophan, an amino acid the body uses to make melatonin; sources include turkey, chicken, salmon and other fish, cheese, egg whites, nuts, seeds and dairy, and complex carbohydrates and nutrients such as magnesium, B vitamins and zinc help the body use tryptophan. - Studies have reported that increases in fruit and vegetable intake and adherence to plant-rich dietary patterns (and diets such as Mediterranean or DASH) are associated with modest improvements in sleep measures and a lower risk of developing insomnia over time. - Timing of eating can matter: research has associated late dinners and skipping breakfast with later bedtimes and lower sleep efficiency, and a clinical trial reported that stopping eating at least three hours before bedtime helped better align circadian rhythms and improved some nighttime measures. - Caffeine, highly sweetened drinks, alcohol, spicy foods or foods that trigger sensitivities, and ultra-processed foods have been linked to poorer sleep outcomes; alcohol can help with sleep onset but may cause rebound wakefulness as it wears off. Summary: Research suggests that steady adherence to plant-rich, balanced diets and attention to meal timing are associated with modest improvements in sleep, while caffeine, alcohol and ultra-processed foods are linked with worse outcomes. Undetermined at this time.