WWe often think of sleep as a matter of habits — when we do go to bed, screen time before sleeping, or how dark, cool, and quiet the room is. All of these aspects, which belong to sleep hygiene, matters. But a growing body of research is suggesting that what we eat also plays a role in how well we rest.
A recent review published in Nutrition Reviews explores decades of studies on the relationship between nutrition and sleep. While the evidence is still evolving, some patterns are beginning to emerge — and this point to sleeping as being much more than closing our eyes.
Beyond routines: food, supplements, and sleep
Most of us know that caffeine late in the day can interfere with sleep. But what about cherry juice? Or magnesium? Or eating kiwi before bed?
It turns out that several foods and naturally present compounds, including melatonin, glycine, and certain plant extracts, have been linked in clinical studies to better sleep. In some cases, this means falling asleep faster. In others, it means deeper or longer sleep, or waking up feeling more rested.
The review looked at 13 of the most studied compounds, ranging from well-known ones like melatonin to lesser-known options like myoinositol. Some of these are found in common foods, while others are available as supplements. The current evidence about their performance varies, with some being supported by small trials, and others by larger available research. As well, that doesn’t mean they all work the same way, or that they’re right for everyone. But it does suggest that our diet could be part of the sleep equation.
Where science is starting to agree
While the field is still underexplored, there are a few areas where consensus is starting to be reached:
- Melatonin, especially at low doses, can help realign sleep schedules, for example, after travel or shift work.
- Magnesium, a mineral involved in calming the nervous system, may support sleep in people with low levels.
- Tart cherry juice and kiwifruit have shown positive results in some trials, possibly due to natural compounds they contain.
- Glycine, an amino acid, might help reduce the time it takes to fall asleep and improve how people feel in the morning.
- Some herbal extracts, like valerian or chamomile, have modest evidence for helping people relax before bed.
These aren’t miracle solutions. But in combination with consistent routines and a supportive sleep environment, they can offer some extra help, particularly for people who have difficulties with sleep on a regular basis.
Misinformation and what remains to be explored
As sleep-related supplements become more popular, so do unscientific claims. Not all these sleep supplements have strong scientific backing, and “natural” doesn’t always mean harmless or effective. The dosage, the timing, and individual differences all matter, and not all supplements work for everyone.
The review also highlights a clear need for more large-scale, well-controlled trials. Many studies to date are small or focused on specific groups, so we still don’t fully understand how some of these compounds interact, or how long-term use might affect the body. There’s also scarce research on how diet and supplementation intersect with other key factors like stress, light exposure, or genetics.
The takeaway
Sleep is complex. It’s influenced by everything from our daily routines to our biology, our environment, and, as research increasingly shows, our diet. While science hasn’t yet settled every question, it’s becoming clear that food and supplements may play a role in how well we sleep.
However, the takeaway isn’t to disregard good habits or to switch to magic sleep remedies. But it’s a reminder that sleep is part of a bigger picture, and that what we consume during the day can also impact the quality of our nights.
Reference
- Conti, F. (2025). Dietary Protocols to Promote and Improve Restful Sleep: A Narrative Review. Nutrition Reviews, nuaf062, https://doi.org/10.1093/nutrit/nuaf062
Lecturer at the Sociology Department, University of Barcelona