The regulation of sleep is a complex process that involves many factors, including the nutrients we consume. How different dietary patterns and foods affect sleep is a fascinating topic; although research is ongoing, early findings suggest that consuming certain whole foods may support better sleep. Despite the limited number of studies, there's hope that consuming certain whole foods can have a positive effect on sleep. A recent study found that foods containing tryptophan, melatonin, and phytonutrients have shown promising results in improving both the quality and quantity of sleep.

Tryptophan is an amino acid that helps produce serotonin. Serotonin is essential for sleep regulation, so eating tryptophan-rich foods may aid normal sleep. Tryptophan is found in foods such as turkey, chicken, fish, cheese, eggs, nuts and seeds.

Melatonin is a hormone that naturally regulates sleep-wake cycles in the body. Eating foods that contain melatonin, such as tart cherries, kiwis, almonds, walnuts, and tomatoes can help increase the levels of this hormone in the body and may improve sleep.

Phytonutrients are naturally occurring compounds found in plants, that give them their unique colors, flavors, and protective properties. Foods containing phytonutrients, such as dark leafy greens (like spinach or kale), and berries (such as blueberries, raspberries, and strawberries) have anti-inflammatory and antioxidant properties that may improve circadian rhythms and melatonin metabolism, leading to better sleep.

Magnesium plays an important role in promoting restful sleep in several ways:

At ZOE we believe in a food-first approach. Some foods that are rich in magnesium include leafy green vegetables, nuts and seeds, legumes, whole grains, fish, fruits and vegetables such as artichokes, okra and pumpkin, dark chocolate (70% cocoa or above), tofu and other soy products, and certain fortified foods such as some cereals and plant-based milk alternatives.

It's important to note that while magnesium can be beneficial, it's not a cure-all for sleep issues. Good sleep hygiene, a balanced diet, and addressing underlying health issues are all important factors in achieving quality sleep.

Please note: Here at ZOE, we are not able to advise on specific supplements to take, however, if this is something you are interested in, we recommend consulting with your doctor for more information, especially if you have existing health conditions or are taking medications.

Here are some further pointers on the topic of diet and sleep:

• Caffeine and alcohol intake. It's a good idea to limit your caffeine intake, especially during the afternoon and evening, to help improve the quality of your sleep. Alcohol can also disrupt sleep, so if you do choose to drink alcohol, it's best to drink only in moderation.

• Be mindful of when you eat your meals. Trying to stick to more regular meal timings can be helpful for sleep. Our bodies have a natural circadian rhythm, and the consistency of our eating times can help maintain a consistent sleep-wake cycle, which will improve sleep quality and quantity.

• Vitamin D and omega-3 fatty acids may be helpful for regulating serotonin and thus, sleep regulation. However, the research findings on this are mixed and inconclusive. That being said, Vitamin D and Omega-3s are important for overall health; found in foods such as fatty fish, fortified tofu and seaweed.

We should also keep in mind that our sleep quality can be influenced by many factors beyond nutrition, such as physical activity, stress, medications, and environmental factors. All of these factors can interact in a complex way to affect our sleep quality, so it's important to take a holistic approach to improving our sleep habits.

Our published research found that participants who adhered to the ZOE program for 18 weeks reported improvements in how they felt (energy, mood, hunger, sleep quality) compared to the control group. 35% reported improvements in sleep quality versus 9% in the control group.

While there’s promising research that certain nutrients can support an improvement in our sleep quality and quality, it's difficult to determine the effects of specific nutrients, as we usually consume multiple nutrients at the same time. Working to improve your sleep holistically, and considering factors such as stress and activity levels alongside your ZOE program are recommended.