Which nutrients help with sleep?

The embrace of Morpheus is an elusive dream, even for many.

And this is because a very large number of our fellow humans face serious difficulties with their sleep. Some find it hard to relax and fall asleep, some struggle to sleep enough hours to rest, others to have a quality and lasting sleep and many combine more than one difficulty.

The insufficient or poor quality sleep can have several effects on health. Initially it significantly affects the general functionality of a person during the day since it can cause severe fatigue, lack of concentration and a negative impact on their mood. Furthermore, people who suffer from insomnia are reportedly at a higher risk of developing cardiovascular diseases, diabetes and inflammation in the body.

The role of nutrition in the quality and quantity of sleep has been the subject of many studies. Sleep seems to be affected by the degree of variety and quality of the diet. More specifically:

•  The insufficient protein intake may reduce sleep quality, whereas excessive protein intake may lead to difficulties in duration
  
  
•  The high consumption of processed foods or foods with high glycemic index is associated with poor sleep quality
  
  
•  The skipping of breakfast and irregular meals are linked to poor sleep quality
  
  
•  The balanced diet containing abundant fruits, vegetables, fish and seafood contributes to good sleep
  
  
•  The consumption of more whole grains and whole grain foods such as oats, brown rice, bread and whole wheat pasta etc can significantly reduce the chances of insomnia
  
  
•  Milk before bed may improve sleep quality
  
  

Moreover, studies have shown that the consumption of foods rich in tryptophan or melatonin helps achieve longer and better quality sleep.

Tryptophan is an essential amino acid that the body cannot synthesize and only acquires through diet from foods such as cheese, chicken, eggs, fish, milk, peanuts etc. The body uses tryptophan to help produce melatonin and serotonin.

The melatonin helps regulate the sleep-wake cycle and serotonin is believed to help regulate appetite, sleep, mood and pain. Studies have shown that increasing tryptophan in the blood directly increases both serotonin and melatonin levels.

Herbs are known for their therapeutic effects. In the context of dietary sleep enhancement, the consumption of specific herbs either in tea form or as dietary supplements can be effective.

Chamomile: Chamomile is often consumed for its relaxing properties. Some studies suggest it may improve sleep quality and reduce anxiety

Valerian: An herb that has been extensively studied for its sedative properties, it is reportedly able to reduce insomnia symptoms

Passionflower: An herb with anxiolytic and hypnotic effects, traditionally used for faster sleep onset and better sleep quality

California Poppy: It is believed to have a calming effect. California Poppy supplements are intended for relaxation, mild pain relief and sleep promotion

Crataegus: Although more known for its hypertensive effect, consuming it before bedtime may contribute to achieving calmness and relaxation

Elina Asimakopoulou

Dietitian-Nutritionist