Three Foods Named That Improve Sleep Quality

Food plays an important role in shaping healthy sleep, and there are both beneficial and unfavorable products for rest, said physician José Manuel Felices in an interview with the Spanish newspaper La Razón.

“Pistachios, one of the foods with the highest natural content of melatonin—the sleep hormone—as well as magnesium. <…> Another beneficial food is bananas, rich in tryptophan, magnesium, and potassium, which promote the production of serotonin and melatonin, the two main neurotransmitters in regulating the sleep cycle. Chicken breast should also not be overlooked, as it makes an excellent dinner option thanks to its low fat content,” he said.

The doctor also spoke about foods that can interfere with good sleep. This list includes pineapple, due to its high acidity; watermelon and melon, because of their diuretic effect; and avocado. The latter, according to the doctor, contains tyrosine—an amino acid that stimulates the nervous system.

“This is not about giving up healthy foods, but about adapting them to a person’s biological rhythm. Many of these foods have outstanding benefits when consumed during the day, but at night they may affect sleep quality if not chosen carefully,” Felices concluded.

Neurologist Vladimir Martynov told RIA Novosti that psychological relaxation before bedtime is extremely important: one should engage in a simple evening routine, take a warm shower, practice breathing exercises, or meditate. According to the specialist, the worst choices before sleep are smoking, drinking alcohol, or lying in bed with a phone.

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