Dietary and lifestyle factors influence sleep quality

Quality sleep is a fundamental pillar of mental and physical health, yet many people struggle with frequent nighttime awakenings. While aging can influence sleep patterns through changes in metabolism, hormones, and biological rhythms, experts suggest that lifestyle and dietary choices play a significant role in sleep quality.

Certain foods can support better rest. Tart cherries and cherry juice are natural sources of melatonin, the hormone that regulates the circadian rhythm. Consuming cherry juice has been linked to longer sleep durations and fewer interruptions. Additionally, almonds and walnuts provide magnesium and healthy fats, such as alpha-linolenic acid, which help reduce cortisol levels and relax the nervous system.

Other factors affecting sleep include metabolic changes, such as insulin resistance, and hormonal shifts like menopause. To improve sleep hygiene, experts recommend limiting large meals, alcohol, and refined carbohydrates in the evening. Exposure to morning sunlight and reducing screen time before bed can also help maintain a stable sleep-wake cycle.