Life Kit
What to eat for better sleep
Apr 29, 2025
Marie-Pierre St-Onge, a nutrition scientist from Columbia University, shares her expertise on how diet influences sleep quality. She reveals the power of foods rich in magnesium and melatonin, suggesting easy ways to incorporate them into your diet. The discussion includes the importance of tryptophan and busts myths about common sleep aids like turkey. Additionally, she offers practical meal tips and warns against refined sugars and caffeine, emphasizing the role of a balanced diet in achieving better rest.
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Quick takeaways
- Incorporating foods rich in tryptophan and micronutrients like magnesium can significantly enhance sleep quality and regulate sleep hormones.
- Dietary choices such as high consumption of processed sugars and caffeine can negatively impact sleep patterns and increase insomnia risk.
Deep dives
The Connection Between Diet and Sleep Quality
Poor sleep quality can influence dietary choices, and conversely, dietary habits can affect sleep. Nutrients such as types of fats, sugars, and fiber can play significant roles in how well one sleeps at night. Nutrition scientists have identified that foods containing tryptophan, an amino acid necessary for the production of melatonin, are particularly important for achieving restful sleep. Tryptophan can be found in a variety of sources, including animal products like turkey and fish, as well as plant-based options such as tofu and lentils.
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