![]() The higher a person scored on a test designed to measure their adherence to the Mediterranean diet, the greater their overall sleep quality, that study found. Are Certain Diets Good for Sleep?Ī study published in May 2019 the journal Nutrients found links between a Mediterranean-style diet and improved sleep. That said, there are other, clearer associations between diet and sleep. But again, she says more research is needed to iron out with certainty how eating melatonin-rich foods can affect sleep, she says. These include various types of dairy foods - including milk from cows who were milked at nighttime, when the melatonin content of their milk may be elevated. Some of St-Onge’s own research, such as a study published in September 2016 in Advances in Nutrition, has found evidence that other melatonin-containing foods may also promote sleep. Still, the research is valuable because it lends support to the idea that melatonin-rich foods might increase melatonin in the body - and improve sleep as a result. So should you stock up on kiwis and tart cherry juice if you’re having trouble sleeping? There’s probably no harm in trying these out, but at this point sleep experts aren’t recommending them to patients. (Neither of the studies assessed whether people’s melatonin levels actually changed after eating the kiwis or drinking the tart cherry juice.) Increasing melatonin levels at certain times of the day by way of eating melatonin-rich foods could have a beneficial effect on sleep, St-Onge says - though she’s quick to add that more research is needed. ![]() It’s also found in some foods (and in supplements). Melatonin is a hormone naturally produced by the body that helps regulate the sleep-wake cycles. St-Onge says both kiwi and tart cherries contain melatonin. What could explain the sleep benefits of these foods? Dr. Another past study, this one from the United Kingdom, found people who drank 8 ounces of tart cherry juice twice a day - 30 minutes after waking up, and also 30 minutes before dinner - slept longer and more “efficiently” than people who drank a placebo cherry drink. ![]() People who, for four weeks, ate two kiwis approximately one hour before bed fell asleep 14 minutes faster and slept 40 minutes longer than people who did not eat any kiwis, according to a past study from Taiwan. For example, there’s data showing that both kiwis and tart cherries are linked to sleep improvements.
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