Life Kit What to eat for better sleep
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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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Tryptophan's Role in Sleep
- Tryptophan is an essential amino acid needed for melatonin production, vital for sleep regulation.
- Melatonin synthesis also depends on micronutrients like zinc, magnesium, and B vitamins from food.
Eat Tryptophan-Rich Foods Daily
- Eat tryptophan-rich foods like tofu, lentils, beef, chicken, salmon, yogurt, and turkey throughout the day.
- This ensures your body has the building blocks needed for sleep-regulating hormones.
Simple Swaps for Sleep
- Add more vegetables to your meals rather than removing foods.
- Sprinkle nuts and seeds on dishes and swap processed snacks for fruits and plant-based proteins.