Previous report has revealed that nine out of 10 Malaysians face insomnia or other-sleep related issues. In addition, at least 53% of Malaysia’s workforce receives under seven hours of sleep, a concerning statistic given the well-documented connections between insufficient sleep and severe health conditions such as heart disease, stroke, diabetes, cancer, and depression.
However, emerging evidence suggests that certain dietary patterns may enhance sleep quality, potentially leading to healthier, more fulfilling lives. Good sleep stabilises the body’s hunger hormones, reducing the likelihood of impulsive snacking the following day.
A key strategy for improving nightly rest involves incorporating foods rich in compounds that promote sleep. This approach is not about any single food or ingredient but rather a holistic dietary profile featuring various beneficial components. One such component is tryptophan, an essential amino acid that the body cannot produce on its own. Tryptophan is found in foods like turkey, fish, eggs, yogurt, and nuts such as walnuts. Once ingested, tryptophan is converted into melatonin, the hormone responsible for inducing sleepiness.
However, there is a catch: tryptophan competes with other substances to enter the brain. Pairing tryptophan-rich foods with healthy carbohydrates—such as lentils or fruits—can facilitate its absorption. The Mediterranean diet is particularly effective in this regard, as it is rich in both tryptophan and fibre-filled carbs. Additionally, nutrients like zinc, B vitamins, and magnesium are essential for converting tryptophan into melatonin, all of which are plentiful in the Mediterranean diet. Foods like spinach, barley, and whole wheat complement tryptophan-rich foods beautifully.
Research indicates that individuals who adhere to the Mediterranean diet experience better sleep quality and fewer insomnia symptoms. This diet also helps avoid foods that cause inflammation and disrupt sleep. Unhealthy carbs like low-fibre, high-sugar cereals, and breads can lead to frequent nighttime awakenings. Consuming foods high in saturated fats—such as beef and chicken with skin—can similarly contribute to sleep problems by promoting inflammation.
People can monitor their intake of inflammatory foods using list like the Dietary Inflammatory list. Anti-inflammatory foods rich in unsaturated fats—such as salmon, nuts, and seeds—are staples of the Mediterranean diet and support better sleep. An optimal diet also includes a wide variety of fruits and vegetables, which can help mitigate exposure to toxicants like pesticides or heavy metals that may disrupt sleep. Increasing daily fruit and vegetable consumption by three servings has been shown to dramatically improve sleep quality and reduce insomnia symptoms.
While the Mediterranean diet boasts the most robust research backing, other dietary approaches can be equally beneficial if they offer similar sleep-promoting nutrients and compounds. Diets abundant in vegetables, low-sugar fruits, plant-based proteins, and unsaturated fats likely influence sleep in much the same way. Examples include the USDA’s Healthy Eating Index and the Dietary Approaches to Stop Hypertension (DASH) diet. Although not all research links DASH with fewer insomnia symptoms, some studies suggest it can be helpful.
Different individuals may respond uniquely to various foods, so it can be beneficial to experiment with different options to find what works best for sleep improvement. For instance, cherry juice is packed with melatonin, as are kiwis, nutritional yeast, pumpkin seeds, edamame, tofu, and dairy products. Many high-fibre foods extend beyond the Mediterranean diet and include black beans, split peas, sweet potatoes, chia seeds, and flaxseeds.
Timing also plays a crucial role in optimising sleep through diet. Eating meals too close to bedtime can hinder sleep quality. Ideally, one should finish eating a few hours before sleeping. The final meal of the day could include plant-based proteins like tofu paired with healthy carbohydrates to aid tryptophan absorption into the brain. Eating 2-4 hours before bed allows tryptophan levels in the body to peak at the optimal time for sleep.
Conversely, going to bed hungry can also disrupt sleep. To prevent this scenario, starting the day with a nutritious breakfast can set a positive tone for the rest of the day. Studies consistently show that individuals who eat breakfast tend to sleep better. Maintaining consistent meal timing each day is also important for good sleep hygiene.
There is an exception to the rule about avoiding nutrition close to bedtime: certain liquids can be beneficial when consumed shortly before bed. Teas like chamomile and lemon balm contain relaxing compounds that may improve sleep for some individuals. Low-fat milk rich in tryptophan is another option worth trying about an hour before bedtime since liquids are absorbed faster than solid foods.
Melatonin supplements or melatonin-associated supplements are a different matter. While they may help with occasional insomnia or jet lag, even small doses can exceed what is necessary for sleep and potentially cause health issues with regular use.
The gut microbiome also plays a role in sleep quality. Certain gut bacteria may help reduce inflammation and convert tryptophan into sleep hormones. Early research suggests that prebiotics and probiotics can improve sleep quality in humans. Instead of relying on probiotic supplements, incorporating fermented foods like yogurt and kimchi into the diet can support a healthy microbiome naturally.
Consistency is key when it comes to dietary patterns for better sleep. Studies show that people who regularly follow these dietary guidelines experience better sleep outcomes than those who only occasionally adhere to them. For significant improvements in sleep quality, it’s essential to maintain a healthy diet consistently.
The relationship between food and sleep is bidirectional. A healthy diet rich in sleep-promoting compounds leads to better sleep, which in turn promotes healthier food choices. Conversely, poor sleep can disrupt hunger hormones and lead to less healthy dietary decisions. After a night of poor sleep, it’s crucial to be extra vigilant about maintaining a healthy diet to get back on track.
Starting the day with a nutritious breakfast is an effective strategy for mitigating the effects of sleep deprivation on dietary choices. A veggie starter before a carb-heavy breakfast can help stabilise appetite and blood sugar levels throughout the day, preventing a cycle of poor nutrition and bad sleep.
Adopting a balanced diet rich in sleep-promoting nutrients and compounds can significantly improve sleep quality and overall health. Consistency in dietary habits and meal timing is essential for achieving these benefits. By making informed food choices and maintaining regular eating patterns, individuals can break the cycle of poor nutrition and disrupted sleep for better health and well-being.
