Nutrition influences sleep through tryptophan→melatonin, magnesium, glycine, and circadian meal timing. 10-30% of adults have chronic insomnia.
Top Foods
| Food | Why It Helps | Best Timing |
|---|---|---|
| Tart Cherry | Natural melatonin (13ng/g). 8oz 2x/day increased sleep 84 min in trial. | Morning + 1h before bed |
| Kiwi | Serotonin + antioxidants. 2 kiwis 1h before bed improved sleep onset 35%. | 2 kiwis, 1h before bed |
| Almonds | Magnesium (270mg) + tryptophan. 30g before bed improved sleep quality. | 30g, 30-60 min before bed |
| Chamomile | Apigenin binds benzodiazepine receptors (mild). 2x/day improved sleep quality. | 30-60 min before bed |
| Turkey | Tryptophan. High protein increases tryptophan:LNAA ratio. | Dinner, 2-3h before bed |