Diet, just like physical activity, plays an important role in the quality of sleep and rest.
Eating in line with circadian rhythms and getting enough good-quality protein, low-glycaemic carbohydrates and foods rich in essential amino acids such as tryptophan can improve sleep quality and restorative rest. Avoiding nicotine, alcohol and caffeine is also key to better sleep.
Tryptophan is a precursor of serotonin and melatonin, the hormone that regulates sleep. Turkey, chicken, eggs and good-quality fish such as oily fish are excellent sources of tryptophan. Walnuts, almonds, sesame and pumpkin seeds are rich in tryptophan, healthy fats and minerals. Milk and dairy products, fruits such as kiwi and banana, legumes, oats and whole grains are also excellent sources of serotonin. Tart cherry juice concentrate and sour cherries themselves are an excellent source of melatonin.
Because of these foods, the Mediterranean diet, rich in legumes, fruit, whole grains, fish and vegetables, with less red meat and alcohol, is linked to better quality of sleep and rest.
