Sunday, March 15th 2026
If you have trouble sleeping, the food you eat every day can have an impact.
Experts say there is no “magic” food that makes you sleep instantly, but a balanced diet can help improve sleep over time.
“What is most helpful is to focus on changing the way you eat in general, not on a single ‘magic’ food,” said Erica Jansen, a professor of health sciences. of nutrition at the University of Michigan, The Washington Post wrote.
The body produces a hormone called melatonin, which regulates the sleep-wake cycle. This hormone begins to be released when night falls and signals the body that it is time to sleep.
According to studies, melatonin can also be found in some foods, such as:
-fruits and vegetables (bananas, pineapples, oranges, tomatoes, sour cherries)
A 2021 study of more than 1,000 young people found that women who increased their consumption of fruits and vegetables for three months had improvements in insomnia, time needed to fall asleep, and sleep quality.
Another study showed that increasing fruit and vegetable consumption by approximately five servings per day was associated with a 16 percent improvement in sleep quality.
Some foods also contain tryptophan, an amino acid that the body converts into melatonin. from food,” said Marie-Pierre St-Onge of Columbia University.
Foods rich in tryptophan include:
A 2024 study of over 11,000 students in Spain found that those who consumed less tryptophan had more insomnia and slept less.
Complex carbohydrates such as whole grains, legumes, and vegetables starches help the body absorb tryptophan better. Meanwhile, magnesium, B vitamins and zinc help convert it into melatonin.
For this reason, diets rich in plant foods, such as the Mediterranean diet, rich in olive oil, nuts, fish, whole grains and vegetables, or the DASH diet, which emphasizes consumption of fruits, vegetables, whole grains and limiting salt and sugar, are associated with a lower risk of insomnia.
Experts say that the time when you eat is also important.
A study showed that people who skipped breakfast and ate dinner late tended to sleep later and have poorer sleep.
Another clinical study in 2026 has revealed that stopping food at least three hours before bedtime helps the body to better regulate the biological rhythm.
“Perhaps more than what you eat, it matters when you eat in relation to sleep. Eating close to bedtime can disrupt sleep, increase reflux and negatively impact cardiometabolic health,” said Phyllis Zee of Northwestern University.
Certain foods and drinks can make sleep more difficult:
-highly processed foods high in fat and sugar
However, experts say small rituals before bed can help.
“There’s something about an evening ritual that helps sleepy,” said Jansen, adding that even a cup of decaffeinated herbal tea or a glass of warm milk can create a sense of calm before bed.
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Source: prizrenpost
