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Parsing the foods and nutrients Within overall healthy diet patterns, there are numerous individual foods and nutrients that may be linked to quality of sleep, with varying degrees of evidence. For example, studies have linked consumption of fatty fish, dairy, kiwi fruit, tart cherries and other berries such as strawberries and blueberries with better sleep. One of the common pathways through which these foods may affect sleep is by providing melatonin, an important modulator of sleep and wake cycles in the brain. Fiber-rich foods like beans and oatmeal and certain protein sources – especially those that are high in the amino acid tryptophan, such as poultry – are also associated with higher-quality sleep. Individual nutrients that may be beneficial include magnesium, vitamin D, iron, omega-3 fatty acids and manganese. Some foods like salmon are sources of multiple nutrients. Untangling the complexity One important caveat with a lot of the research on individual foods, as well as diet patterns, is that most studies cannot easily disentangle the direction of the relationships. In other words, it’s hard to know whether the association is a result of diet affecting sleep, or sleep affecting diet. The reality is that it is likely a cyclical relationship, where a healthy diet promotes good sleep quality, which in turn helps to reinforce good dietary habits. With observational studies, there are also possible confounding factors, such as age and economic status, that may have important correlations with both sleep and diet. Foods to avoid for sleep health Aiming for higher intake of sleep-promoting foods isn’t necessarily enough to get better sleep. It’s also important to avoid certain foods that could be bad for sleep. Here are some of the main culprits: • Saturated fats, such as that in burgers and fries and processed foods, could lead to less slow-wave sleep, which is considered the most restorative sleep. • Refined carbohydrates, such as those in white bread and pasta, are metabolized quickly. If you eat these foods for dinner, they can result in waking up from hunger. • Alcohol disrupts sleep quality. Although the sedative effects of alcohol can initially make it easier to fall asleep, it disrupts sleep patterns by shortening the amount of REM, or rapid eye movement, sleep in the first part of the night and leads to more night awakenings.