Our sleep quality is affected by a variety of factors – from stress levels and daily habits to the dietary menu we build for ourselves. Studies indicate that certain nutritional components play a role in the processes of relaxing the body and mind, regulating the biological clock, and producing the hormones involved in sleep.
Sleep experts tend to recommend a Mediterranean-style diet, rich in the amino acid tryptophan, from which melatonin is produced – the "sleep hormone" that regulates the biological clock. Studies indicate that eating foods rich in tryptophan and melatonin can improve sleep quality. Different foods will affect everyone differently, but it never hurts to try and check the results for yourself.
Tart cherry juice
Studies indicate that drinking tart cherry juice, which contains tryptophan and melatonin, can help reduce the severity of insomnia. Several small studies have been conducted indicating that it can improve sleep duration and quality, probably because tart cherries are one of the most common dietary sources of melatonin.
Compared to a melatonin supplement, this is of course a much smaller amount when drinking a reasonable serving size of juice, but it also has other benefits for the body such as vitamin C and other antioxidants. The disadvantage, besides being a relatively expensive juice, is that like any fruit juice – it is a natural source of sugars. If you drink a large glass of cherry juice an hour before bed, it may cause a disruption in blood sugar levels. The average serving should be around 150 ml.
Kiwi
Studies have shown that eating two medium-sized kiwis an hour before bed for four weeks showed promising results in a small group of people with sleep problems. They reported a decrease in sleep disturbances alongside better sleep quality and sleep duration. Kiwis contain important substances such as folic acid, tryptophan, and melatonin, which can help with sleep. They are also full of fiber and great for the digestive system.
Cheese and dairy products
Cheese and dairy products in general contain tryptophan, which is converted into serotonin, and serotonin is later converted into melatonin, which is one of the main sleep hormones. Eating a slice of cheddar cheese or a little yogurt before bed will not make you fall asleep in a second as if you took a sleeping pill, but they can help slightly increase the level of tryptophan in the body and improve sleep. Of course, it is advisable to consume dairy products with a fiber-rich complex carbohydrate, which will allow for good digestion.
Dark chocolate
Eating a square of dark chocolate toward bedtime has become a popular sleep trick. It is a good source of magnesium, which reduces the presence of the stress hormone (cortisol) in the body and helps to relax before sleep. Magnesium is present in foods like leafy greens, legumes, nuts, and whole grains, but some people still suffer from a deficiency of this important mineral. Some people report an improvement in sleep after they take magnesium – but it is important to note that these are mainly people who had a deficiency to begin with.
Turkey pastrami
Turkey pastrami is a good evening snack because there is tryptophan in the meat. However, it is very important not to overeat – if you eat a few small slices a few hours before bed, you will likely digest them well and some of the tryptophan may begin to work. But if you eat a relatively large portion, the protein will delay gastric emptying, which could lead to a feeling of heaviness and even reflux, while simultaneously increasing the body's heat production as you break it down. It is recommended to eat the pastrami with a slice of whole wheat bread – the carbohydrates will help the tryptophan reach the brain.