Nutrients like tryptophan, magnesium, and melatonin are crucial for regulating the body's sleep-wake cycle. Nutrition experts highlight that these compounds help promote relaxation and improve sleep quality.

This is what Kelly Springer, a nutrition expert from Skaneateles, referred to in an interview with Fox News Digital.

“You may have already heard that certain foods can help you sleep better,” she said. “This fact is supported by science,” he emphasizes.

On the other hand, Amy Davis, a New Orleans dietitian, notes that foods rich in “melatonin, serotonin, magnesium, omega-3 fatty acids, and specific amino acids like tryptophan” can help promote relaxation and better sleep overall.

Foods that improve sleep quality

Using expert-backed data, Fox compiles five foods that you can consider incorporating into your nighttime routine to improve sleep quality.

Sour cherries. This fruit is a natural source of melatonin, which can help improve insomnia and sleep quality.

Turkey. Rich in tryptophan, turkey contributes to the production of serotonin and melatonin, thus promoting drowsiness after meals.

Salmon. This fatty fish provides vitamin D and omega-3 fatty acids, nutrients that may be related to better quality sleep.

Milk products. Milk and yogurt contain tryptophan, calcium and magnesium, elements associated with melatonin production and relaxation.

Nuts and seeds. Almonds and walnuts are rich in magnesium and tryptophan, helping to regulate sleep and reduce muscle tension.

Although there are no miracle foods to solve sleep problems, including these nutrients in a balanced diet can help promote natural processes that promote better rest.

Complementary nutritional strategies

In addition to consuming foods rich in tryptophan, magnesium and melatonin (such as kiwi, oats, almonds, banana or fatty fish), you can complement your diet with the following nutritional strategies to improve sleep:

Dinner Timing and Portions

Avoid stimulants in the afternoon/night

Include relaxing infusions

Combine complex carbohydrates with protein

Example: oatmeal with milk/dairy, whole wheat toast with almonds.

Balanced hydration