Issue 392: These Foods Can Help You Sleep Better and Improve Sleep Quality

In today’s fast-paced world, insomnia has become a serious issue affecting people’s quality of life. Many struggle to fall asleep at night or wake up frequently after finally drifting off. These sleep problems trouble millions. While psychological stress and illness are common causes, did you know that diet and nutrition also affect sleep quality? Avoiding the wrong foods at dinner or before bed and consuming sleep-friendly ingredients in moderation can help improve your sleep.

These Foods May Help Improve Sleep Quality

Numerous studies have confirmed a strong link between diet and sleep. Certain nutrients directly influence sleep. Below are some key nutrients and recommended foods that can be eaten at dinner or after meals to promote better sleep and help you rest well every night:

1. Tryptophan

Tryptophan is used by the body to make serotonin, a neurotransmitter closely related to mood and sleep. It calms the nerves and supports falling asleep. Since the human body can't produce enough tryptophan on its own, it must be obtained through diet. Tryptophan-rich foods include:

Meats: Pork leg, chicken breast, turkey

Seafood: Milkfish, sweetfish, red-fleshed salmon, Japanese sea bass, ribbonfish

Legumes: Red beans, black beans, soybeans

Nuts and Seeds: Almonds, pistachios, cashews, pumpkin seeds, sunflower seeds, sesame

Dairy Products: Cheese, milk, milk powder

Eggs: Chicken eggs

2. Calcium

According to Taiwan's Health Promotion Administration, people over age 7 consume only 30–50% of the recommended daily calcium intake. Calcium is not only important for bone development, but it also plays a role in nerve signaling, stabilizing emotions, and relaxing muscles. A calcium deficiency may lead to insomnia. Calcium-rich foods include:

Dairy: Cow's milk, goat's milk, yogurt, cheese

Soy Products: Dried tofu, traditional tofu, soy milk

Nuts and Seeds: Black sesame, almonds

Vegetables: Amaranth, Chinese kale, bok choy

3. Magnesium

Magnesium works together with calcium to regulate nerves and muscles and is involved in energy metabolism. During stressful times, your need for magnesium increases. A magnesium deficiency can affect sleep and may also cause constipation, high blood pressure, or inflammation. Good sources of magnesium include:

Nuts and Seeds: Pumpkin seeds, sunflower seeds, sesame, flaxseeds, almonds

Vegetables: Amaranth, spinach, seaweed

Legumes: Black beans, soybeans

4. B Vitamins

B vitamins help convert nutrients into energy. Vitamins B1, B2, and B6 assist in turning tryptophan into serotonin, which is then converted into melatonin — the hormone that helps regulate sleep. A lack of B vitamins can lead to anxiety and insomnia.

Vitamin B1: Whole grains like brown rice, oats, legumes, lean meats

Vitamin B2: Organ meats, lean meats, dairy, eggs, fish, dark green vegetables

Vitamin B6: Nuts and seeds (sunflower seeds, pistachios), salmon, chicken, bananas, spinach

Incorporating these foods into your daily diet can help you naturally get the nutrients needed for high-quality sleep.

Image / Shao-Chu Yang

Full article (in Chinese): https://npower.heho.com.tw/archives/339139