From Newsweek · · 1m 10s
Foods That Help Sleep
Experts say pistachios, melatonin-rich foods may improve sleep quality.
In brief
Experts say pistachios, melatonin-rich foods may improve sleep quality. Pistachios and foods high in melatonin, tryptophan, and magnesium could support better sleep, but rigorous trials are needed to confirm effects. Originally reported by Newsweek.
Pistachios and Sleep
A recent review suggests pistachios may improve sleep due to their nutrient profile.
“A recent review, published in Cambridge University Press online in September, made the conclusion that pistachios could be a "promising whole food intervention for improving sleep due to their favorable nutrient profile."”
Key Sleep Compounds
Melatonin, tryptophan, and magnesium are compounds linked to better sleep quality.
“Melatonin is the hormone that "signals to our body that it’s nighttime".”
Pistachio Benefits
Pistachios contain vitamin B6, magnesium, fiber, phenolic compounds, and phytomelatonin.
“Pistachios are rich in vitamin B6, magnesium, fiber, phenolic compounds, and phytomelatonin.”
Sleep Research Gaps
No studies confirm pistachios improve sleep; human trials are needed to validate effects.
“No one has yet tested whether eating pistachios improves sleep in rigorous controlled trials.”
Tart Cherry Juice
Tart cherry juice may improve sleep, but results are mixed and studies are small.
“Some studies have found benefits from drinking about eight ounces of tart cherry juice twice a day.”
Kiwis and Sleep
Two kiwis about an hour before bed have shown some sleep benefits in small studies.
“Two kiwis about an hour before bed have shown some benefits in small studies.”
Magnesium and Sleep
Magnesium is involved in melatonin production and may improve sleep quality.
“Magnesium is an "essential mineral that is involved in production of melatonin".”
Foods for Sleep
Foods high in magnesium include nuts, seeds, legumes, and dark chocolate.
“Foods high in magnesium include nuts and seeds, legumes, low-fat dairy products, leafy greens, quinoa, dark chocolate.”
What Works
Overall healthy habits, not single foods, improve sleep quality.
“I’d focus on overall habits rather than any single food.”
The short version
Pistachios and foods high in melatonin, tryptophan, and magnesium could support better sleep, but rigorous trials are needed to confirm effects.
