From tart cherry juice to kiwi fruit, researchers continue to explore the relationship between diet and sleep quality.

Since childhood, a warm glass of milk before bed has been associated with comfort and relaxation. With the rise of “sleep drinks” trending on social media, the desire to find a magical food that guarantees deep sleep has increased.

However, experts emphasize that the science in this field is still emerging, and there is no single dietary recipe or specific ingredient that can guarantee perfect sleep. Nevertheless, what we eat throughout the day and the overall quality of our diet play a central role in sleep quality.

Foods That May Help

Various studies suggest that some foods and drinks may enhance sleep. In small trials, adults who drank two servings of tart cherry juice daily, morning and evening, slept longer and woke up less frequently compared to those who consumed alternative drinks.

Other trials showed positive results when consuming two kiwis an hour before bedtime, about 250 grams of raw tomatoes two hours before sleep, or a third of a cup of walnuts daily. These foods contain the hormone melatonin, which regulates the sleep-wake cycle. Melatonin is also found in rice, oats, cranberries, sunflower seeds, almonds, pistachios, and some types of mushrooms.

However, researchers caution against overinterpreting these results, as most studies are small-scale and partially funded by food companies, and their findings may not apply to different population groups.

Another factor is the essential amino acid tryptophan, which the brain uses to produce melatonin. It is abundant in turkey meat but is also found in chicken, fish, cheese, tofu, and white beans. Some small studies on supplements or tryptophan-rich cereals have indicated potential benefits in improving sleep quality, but these remain inconclusive.

The Diet as a Whole

Dr. Marie-Pierre Saint-Onge, a professor of nutritional medicine at Columbia University, believes focusing on one type of food is not productive; rather, a balanced diet is fundamental. People who regularly consume fruits, vegetables, whole grains, and healthy fats like olive oil, nuts, and fish usually sleep better than those who consume many processed and sugary foods.

Studies show that following a Mediterranean diet is associated with reduced insomnia symptoms, such as difficulty falling asleep or frequent awakenings. This diet is rich in antioxidants and anti-inflammatory elements that alleviate sleep disturbances and also contains vitamin B6, zinc, magnesium, and folate, which are necessary for converting tryptophan into melatonin.

However, these relationships remain correlational rather than causal, as researcher Arman Arab from Brigham Hospital in Boston points out. People who follow healthy diets may also be more committed to exercising or eating meals at regular times, which are known factors supporting good sleep.

What Harms Sleep?

People who rely on ultra-processed foods high in sugars and saturated fats are more prone to insomnia problems. Saint-Onge noted that increased sugar and fat intake during the day was linked to poorer sleep quality. This may be because such foods cause mild inflammation that disrupts the body’s balance during sleep or because they replace beneficial foods.

Also, lack of sleep itself drives people to eat unhealthy foods, creating a vicious cycle: poor sleep leads to poor dietary choices, and vice versa.

Before bedtime, it is advised to avoid fatty or spicy foods as they cause heartburn that disturbs sleep, and to avoid salty foods that increase the need to drink water, leading to nighttime bathroom visits.

As for caffeine, it is preferable to consume it in the first half of the day, since the body’s ability to eliminate it weakens with age, which may cause insomnia if consumed in the afternoon.