A growing body of research suggests that what we eat can significantly impact our ability to sleep well at night. A diet rich in certain foods, such as tryptophan, unsaturated fats, and fiber-rich carbohydrates, can promote better sleep and reduce cravings for junk food.
According to Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center, a more sleep-friendly diet can lead to noticeable improvements in sleep in as little as two weeks. Her research has shown that the relationship between food and sleep is bidirectional, with what we eat influencing our physiology and biology, which in turn affects our mental health.
The key hormones supporting sleep are serotonin and melatonin. Serotonin regulates mood and appetite, while melatonin regulates our circadian rhythm and helps us fall asleep. To synthesize these hormones, our bodies need the amino acid tryptophan, which can be found in foods such as turkey, chicken breast, fish, nuts, seeds, fruits, vegetables, and whole grains.
To start a sleep-friendly diet, St-Onge recommends eating tryptophan-rich foods throughout the day, combined with plant-based foods rich in fiber and complex carbohydrates. A balanced meal plan incorporating these foods can promote better sleep and overall well-being.
By understanding the connection between food and sleep, individuals can make healthier choices that benefit their mental health and quality of life. As Dr. St-Onge notes, “What you eat influences your physiology and biology but also your mental health.”
Source: https://www.washingtonpost.com/wellness/2025/01/21/sleep-food-diet-melatonin