Nutritionists recommend specific foods to naturally support sleep

Nutritionists suggest that certain foods can naturally support sleep by providing melatonin or the nutrients required for its production, potentially serving as an alternative to high-dose supplements.

Key fruits recommended include tart cherries, which are noted for higher melatonin levels than sweet cherries, and mangoes, which provide both melatonin and vitamin B6 to assist in converting tryptophan to serotonin and melatonin. Bananas offer a combination of melatonin, tryptophan, vitamin B6, and potassium, while kiwi contains serotonin, vitamin C, and folate, which may help improve sleep efficiency and onset.

Oatmeal is also highlighted as an effective nighttime snack due to its high tryptophan and fiber content, which promotes satiety and slow energy release. Experts recommend consuming these foods approximately one to two hours before bedtime in moderate portions to avoid digestive discomfort or acid reflux.

Beyond diet, maintaining proper sleep hygiene is crucial. Experts advise limiting blue light exposure from electronic devices, reducing caffeine intake in the afternoon, and avoiding heavy meals or intense exercise shortly before sleep to support the body's natural circadian rhythm.