12 Foods for Better Sleep Quality

Sleep is not a luxury — it is a necessity. That is why regular sleep is the key to a good and healthy life. Sofra/Compass Group Turkey Country Dietitian Emel Terzioğlu Arslan, who notes that the foods consumed throughout the day have a significant impact on sleep quality and that it is possible to fall asleep more easily by eating certain foods more frequently, shared information about 12 foods that improve sleep quality...

Sleep is an incredibly complex condition whose mechanisms have yet to be fully understood. Many factors determine the timing, duration, and intensity of sleep. Nutrition is undoubtedly one of the key factors affecting sleep patterns. Especially during the pandemic period, increased levels of stress and anxiety and disrupted eating habits have been causing sleep disorders. 

Dietitian Emel Terzioğlu Arslan, who states that "there is a mutual relationship between sleep and nutrition that influences each other," added: "In other words, while disrupted sleep patterns negatively affect healthy eating habits, certain foods we consume can also reduce sleep quality. For example, studies show that staying up late at night increases fast food consumption, reduces vegetable intake, and leads to lower physical activity. Additionally, some studies have shown that chronic insomnia increases food intake and consequently leads to weight gain. On the other hand, certain foods we consume can either improve or impair our sleep quality. Especially consuming foods that are hard to digest at dinner, fried foods, foods high in fat and sugar, and drinking high-caffeine beverages such as tea, coffee, and cola close to bedtime will both make it harder to fall asleep and reduce sleep quality."

Food intake should be stopped 2 hours before going to sleep

One of the first things we should do to make it easier to fall asleep is to stop eating at least 2 hours before bedtime. In addition, caffeine-free herbal teas are also an important aid in falling asleep. There are also studies showing that passionflower tea, in particular, has mildly positive effects on insomnia.

Foods That Improve Sleep Quality

The common characteristic of foods that improve sleep quality is that they are rich in the amino acid tryptophan. Tryptophan boosts the production of the hormone serotonin, while serotonin in turn supports the hormone melatonin. Melatonin helps the body adapt to the differences between night and day — in other words, it helps us feel sleepy when it gets dark and wake up when it gets light. Therefore, foods high in tryptophan improve sleep quality. Furthermore, consuming foods high in magnesium before bed — such as legumes, oily seeds, and dark leafy green vegetables — has a positive effect on sleep quality. The foods that make it easier to fall asleep can be listed as follows. 

• Banana

• Apricot

• Spinach

• Almonds 

• Apple

• Sweet potato

• Flaxseed

• Milk

• Yogurt

• Kefir

• Legumes

• Caffeine-free herbal teas