Dietary habits and lifestyle choices impact sleep quality

Improving sleep quality involves both dietary choices and the management of evening habits. Consuming fruits rich in melatonin or nutrients that support its production can assist in regulating sleep-wake cycles. Recommended foods include cherries and tart cherries, which contain melatonin and antioxidants; mango, which provides vitamin B6; bananas, which offer tryptophan, potassium, and vitamin B6; and kiwi.

Conversely, certain daily routines can disrupt sleep. Consuming caffeine from coffee, energy drinks, or sodas late in the day can block adenosine, the substance responsible for feelings of sleepiness. Additionally, excessive screen time before bed can hinder sleep, as the light from devices and the stimulating nature of social media and short-form videos can keep the mind mentally alert when it should be winding down.