Nature’s Sleeping Pill: How Common Fruits Engineer Better Sleep

From streamlinefeed.co.ke 

Clinical sleep expert Dr. Michael Breus explains the neurochemical science behind using bananas, kiwis, and pineapples as highly effective, natural sleep aids

In an era where synthetic sleep aids generate billions in pharmaceutical revenue, clinical sleep specialists are increasingly pointing patients toward the produce aisle. A prominent clinical psychologist and sleep expert, Dr. Michael Breus—widely known as The Sleep Doctor—has identified a specific profile of common fruits that trigger the exact neurochemical pathways necessary for deep, restorative sleep. Leading the charge is the humble banana, which Breus has unequivocally labelled nature's sleeping pill.

For consumers in agricultural powerhouses like Kenya and Uganda, where bananas and pineapples are staple exports, these findings offer a highly accessible solution to the growing global epidemic of insomnia. Rather than relying on over-the-counter melatonin supplements, integrating specific fruits into a pre-bedtime routine provides a bioavailable, natural mechanism to regulate the circadian rhythm.

The Neurochemistry of the Banana

While commonly associated with morning energy boosts, the biological profile of a banana makes it an optimal night-time sedative. According to nutritional analysis, a medium-sized banana (approximately 126 grams) delivers around 34 milligrams of magnesium, alongside significant doses of potassium, vitamin B6, and the amino acid tryptophan.

Dr. Breus explains the physiological chain reaction, noting that bananas contain melatonin, tryptophan, vitamin B6, and magnesium, which are all excellent for producing serotonin and facilitating sleep. Magnesium is critical; it acts as a natural muscle relaxant and helps suppress the central nervous system, reducing the levels of cortisol (the stress hormone) that frequently prevent sleep onset.

The Banana Tea Hack

To maximize these benefits, Dr. Breus advocates for an unconventional preparation method: banana tea. By boiling the fruit with its skin intact, consumers can extract the concentrated magnesium stored primarily in the peel.

The process requires slicing off the ends of an organic banana, cutting it in half, and boiling it in three cups of water for three to five minutes until the peel darkens. The resulting infused water delivers a potent, fast-acting dose of magnesium without the heavy digestive load of eating solid food immediately before bed.

The Melatonin and Serotonin Boosters

Beyond bananas, clinical research supports the efficacy of several other specific foods in altering brain chemistry to induce sleep:

• Kiwis: Consuming kiwifruit an hour before bed has been shown to decrease the time it takes to fall asleep. Dr. Breus notes that kiwis help promote serotonin in the brain, the calming hormone that assists in relaxing the body prior to sleep. Serotonin is also the direct biochemical precursor to melatonin.
• Pineapples: This tropical fruit is a massive natural source of melatonin. Studies have indicated that consuming fresh pineapple can increase melatonin marker levels in the human body by up to 266 percent, signalling to the brain that it is time to shut down.
• Greek Yogurt: Often overlooked as a sleep aid, dairy is crucial for the absorption of sleep-inducing amino acids. Medical professionals assert that since many individuals lack adequate calcium, Greek yogurt can bridge the gap, helping the brain utilize the amino acid tryptophan to manufacture the sleep-inducing melatonin.

Timing and Digestion

While these fruits possess powerful sedative properties, sleep experts warn that timing is critical. Consuming heavy meals or foods with high glycaemic indexes too close to bedtime can spike blood sugar levels, leading to a reactionary crash that actually disrupts the sleep cycle and causes midnight awakenings.

The recommended protocol is to consume these specific, targeted snacks approximately 60 to 90 minutes prior to sleep. This allows the digestive system to process the nutrients and release the necessary amino acids into the bloodstream, where they can cross the blood-brain barrier and begin the conversion into serotonin and melatonin.

As global populations report increasing levels of stress and poor sleep architecture—often exacerbated by blue light from digital screens and sedentary lifestyles—the shift toward holistic, food-based interventions is gaining significant traction. By utilizing the biochemical properties of bananas, pineapples, and kiwis, individuals can biohack their night-time routines using ingredients readily available at their local market.

https://streamlinefeed.co.ke/news/sleep-doctor-michael-breus-banana-kiwi-pineapple-insomnia

These overlooked insomnia causes may be why you still can't sleep

From msn.com/en-us

Key takeaways

• Gut Health Matters: Low gut microbiome diversity is linked to poor sleep, later chronotypes, and social jet lag. Boost diversity with fibre-rich foods like legumes, oats, leafy greens, yogurt, kimchi, or kefir.
• Social Jet Lag: Large differences between weekday and weekend sleep schedules disrupt your body clock and gut health. Keep wake times within a 1-hour window and adjust gradually if needed.
• Body Temperature Tricks: Warming your body before bed (e.g., warm bath 90 min prior) helps trigger natural sleep cues. Keep your bedroom cool and consider a fan or cooling pad for deeper restorative sleep.

If you've already tried cutting caffeine, ditching your phone before bed and counting breaths until you pass out, and you're still lying awake at 2 a.m., the problem probably isn't your willpower.

Researchers are finding that some of the biggest overlooked causes of insomnia hide in places most sleep advice never goes: your gut bacteria, the gap between your weekday and weekend sleep schedules and even how warm your body gets before bed. Here's what the science says and what's actually worth trying tonight.

Why Your Gut Bacteria May Be Wrecking Your Sleep

The freshest insomnia research right now isn't about blue light or relaxation apps. It's about microbes. A February 2026 study in Nature Communications analysed 6,941 participants and found that lower gut microbiome diversity was directly linked to poorer sleep quality, a later chronotype and greater social jet lag.

Researchers identified 137 bacterial species tied to sleep, and more than a third of those associations held up in an independent cohort.

What to try: A fibre-rich diet is the most direct lever you have on gut diversity. Think legumes, oats, leafy greens and fermented foods like yogurt, kimchi or kefir. Food sources tend to be more effective than supplements and you don't need to overhaul your entire diet. Start with one meaningful addition per week.

What Social Jet Lag Is Doing to You Every Single Weekend

Think of social jet lag as the jet lag you give yourself on repeat. Stay up until 1 a.m. Saturday, sleep until 10, then try to be in bed by 10:30 Sunday for a 6 a.m. alarm? You've flown yourself several time zones without leaving your bedroom.

The same Nature Communications study found that this kind of weekly schedule shifting drives measurable changes in gut microbiome composition, compounding the sleep disruption. A September 2025 review in Medicina confirmed it also promotes systemic inflammation.

What to try: Keep your wake time within a consistent one-hour window across the whole week. The wake time anchor is what matters most to your body clock. If you've been sleeping in two or more hours on weekends, bring it back gradually by 20 to 30 minutes at a time.

The Hot Bath Trick That Sleep Researchers Are Actually Testing

A UCSF-led randomized trial (ClinicalTrials.gov NCT07036705, updated February 2026) is currently testing passive body heating via sauna blanket alongside CBT-I. The mechanism: warming your body before bed raises skin temperature, which then triggers your core temperature to drop, which is the physiological cue your brain reads as permission to sleep. A Scientific Reports study of 72 participants found that external body cooling during sleep significantly increased slow-wave N3 sleep, the deepest restorative stage.

What to try tonight: Take a warm bath or shower about 90 minutes before bed, not right before. You need the post-bath temperature drop to kick in before you get into bed. Keep your bedroom cool and if you sleep hot, a fan or cooling mattress pad can shift how deeply you sleep.

When Your Sleep Tracker Is Actually the Problem

Northwestern University researchers coined the term "orthosomnia" for insomnia triggered by fixating on tracker data. In their research, patients were losing sleep specifically because they were anxious about hitting perfect scores on devices like Oura and Whoop.

What to try: Give yourself a two-week tracker break and notice whether your sleep anxiety shifts. If you keep using it, check weekly trends rather than nightly scores. Night-to-night variation is normal and often meaningless. The pattern over weeks is what matters.

Why CBT-I Should Be Your First Call Before Medication

For chronic insomnia, cognitive behavioural therapy for insomnia is the clinical first-line recommendation ahead of sleeping pills. It targets the thought patterns and behaviours that sustain sleeplessness. Roughly half of people who complete it still have some residual symptoms, per the UCSF trial documentation, which is why researchers are now testing body-based add-ons on top of it.

What to try: Look into a structured digital CBT-I program before assuming you need a prescription. Several telehealth platforms now offer clinically validated versions that are far more accessible than in-person therapy.

Insomnia is rarely just a discipline problem. It's biological, which means it's more fixable than most people assume. For anyone also exploring the breathing side of better sleep, what research says about the 4-7-8 method is worth a read alongside everything here.

https://www.msn.com/en-us/health/other/these-overlooked-insomnia-causes-may-be-why-you-still-can-t-sleep/ar-AA2496Fz?uxmode=ruby

How Night Shift Workers Can Reset Their Body Clock for Better Sleep

From usmagazine.com

About 15 million Americans clock in when the rest of the country is winding down, and the toll on their bodies is steeper than most people realize. Working against your body’s natural clock creates a compounding cycle that affects everything from mood to long-term health — and the challenge of night shift sleep goes well beyond just feeling tired.

The good news: researchers have identified which strategies actually help reset the body clock, and which popular fixes are wasting your time.

What Night Shift Work Actually Does to Your Body

Your body runs on a roughly 24-hour internal clock, and night work forces it to be alert during hours it’s built to sleep. Long-term night shift work is associated with a significantly elevated risk of cardiovascular disease — up to 40 percent higher than day workers — as well as increased rates of metabolic disorders, depression and anxiety. Night shift workers also produce 34-54 percent less melatonin over a 24-hour period compared to day workers, with the steepest drop among people who are naturally early risers.

The clinical version of this struggle has a name: Shift Work Sleep Disorder, or SWSD — persistent insomnia or excessive sleepiness tied directly to a work schedule lasting more than three months. A March 2025 study in Clocks & Sleep found it affects anywhere from 26-48 percent of night shift workers.

Why Resetting Your Body Clock Is Harder Than It Sounds

Most shift workers assume their bodies will eventually adjust if they stick with it. The reality is messier. New night workers typically take two to four weeks to even begin adapting, and full adaptation rarely happens for people on rotating schedules. Permanent night workers fare better — a fixed schedule, even an unusual one, is easier on the body than one that constantly changes.

Photo by Mario Tama/Getty Images

Morning light on the commute home can undo body clock progress made overnight by suppressing melatonin right when it should be rising, and family obligations on days off pull workers back toward daytime rhythms. A January 2026 BMJ Open analysis confirmed shift work is linked to extensively disrupted sleep — especially for permanent night workers.

How to Use Light to Your Advantage

Light is the single most powerful tool shift workers have, and using it well comes down to timing. Bright light during the first six hours of a night shift keeps melatonin suppressed and alertness sharp. A January 2025 meta-analysis in Scientific Reports found light therapy significantly improved total sleep time and sleep efficiency in shift workers.

The flip side matters just as much — blue-light blocking glasses worn on the morning commute home help prevent sunlight from triggering wakefulness before you’ve slept. Once home, blackout curtains, a sleep mask and a cool room around 65 degrees Fahrenheit protect daytime sleep from the cues that signal “wake up” to the brain.

The Right Way to Use Melatonin for Shift Work

Melatonin is widely available and widely misunderstood. Timing matters far more than dose — taking 0.5-3mg about 30 minutes before intended daytime sleep helps initiate rest, and most clinical studies supporting its use work in that range, not the larger amounts often sold at drugstores. For rotating shift workers, a low dose on days off can ease the transition back toward a daytime schedule.

One important note: melatonin is a timing tool, not a sedative. It won’t overcome a bright room or a noisy house, and it works best as part of a broader routine. If symptoms of SWSD persist for months, that’s worth a conversation with a doctor.

Daily Habits That Make the Biggest Difference for Night Shift Sleep

A 20-30 minute nap before or during a night shift sharpens alertness without leaving you groggy — longer naps tend to backfire. Caffeine works best at the start of a shift rather than throughout, and cutting it off four to six hours before sleep keeps it from circulating when you need to rest.

Consistency on days off is one of the most underrated strategies available — shifting sleep time by no more than an hour or two protects whatever adaptation has been built, while large swings back to a daytime schedule create fresh disruption every week. Two habits worth avoiding: being awake for 17 hours impairs judgment to the equivalent of a 0.05 percent blood alcohol level, and alcohol — though it feels sedating — reduces sleep quality overall.

The path forward for most shift workers isn’t perfection. It’s building a few consistent, evidence-based habits and knowing when persistent symptoms are worth bringing to a doctor.

https://www.usmagazine.com/celebrity-news/news/how-night-shift-workers-can-reset-their-body-clock-for-better-sleep/ 

The surprising effect sleep deprivation can have on the body in just six weeks

From independent.co.uk

Sleep deprivation has been linked to changes in appetite and weight gain, but researchers say this could happen in just six weeks 

Getting just an hour and a half less sleep a night for a few weeks could cause weight gain, a study has suggested.

Most adults need between seven and nine hours of sleep a night to stay healthy, but one in five adults in the UK aren’t getting enough sleep, and about a quarter are living with obesity.

Sleep deprivation has long been linked to changes in appetite, causing overeating and weight gain as a result, but a new study has suggested this can happen surprisingly quickly.

A study by researchers at Columbia University found getting insufficient sleep, even for just six weeks, is enough to make someone put on weight.

Marie-Pierre St-Onge, professor of nutritional medicine in the university’s department of medicine, said: “Getting adequate sleep may help reduce the risk of weight gain and obesity-related conditions like heart disease and diabetes.”

One in five adults in the UK aren’t getting enough sleep and it could be impacting their weight (Getty/iStock)

For the study, published in the journal Annals of Internal Medicine, 95 adults who usually get the recommended seven to eight hours of sleep a night were instructed to delay their sleep by 90 minutes for six weeks. They then slept at their usual time for another six weeks.

Their sleep and activity levels were measured throughout each phase with a wrist monitor, along with changes in body weight, waist circumference, body composition, and fasting levels of several hormones known to increase or suppress appetite.

Researchers found participants gained an average of 1lb over the six weeks with less sleep. They also spent about 20 more minutes sedentary than usual.

"While the one-pound weight gain observed with modest sleep curtailment is not overwhelming, it is important to remember this is occurring over just six weeks."

Faris Zuraikat, assistant professor of nutritional medicine in Columbia University’s department of medicine, said: “Our study was designed to mimic sleep patterns that most adults experience chronically. When extrapolated to a full year, we would expect that losing less than an hour and a half of sleep per night could result in clinically meaningful weight gain.”

According to scientists, not getting enough sleep is associated with higher levels of the hormone ghrelin, which increases appetite. This, in addition to feeling more tired and so less likely to exercise, can contribute to weight gain.

Naveed Sattar, professor of metabolic medicine at the University of Glasgow, who was not involved in the study, said: “Sleep is a critical part of a healthy lifestyle. When we do not get enough sleep, the hormones that regulate appetite become disrupted, making us feel hungrier and increasing the likelihood of overeating. Tiredness can also reduce physical activity, meaning we burn fewer calories during the day. In addition, being awake for longer simply provides more opportunities to eat.”

Alex Miras, professor of medicine at Ulster University, also explained a lack of sleep can impact the pancreas – but so can getting too much sleep.

He told The Independent: “A lack of sleep increases the levels of inflammation and insulin resistance around the body. The pancreas has to then work harder to bring the blood sugars down by increasing the amount of insulin it produces. This can also cause either weight gain or worse metabolic health. On the other extreme, too much sleep is also associated with worse metabolism.”

https://www.independent.co.uk/news/health/sleep-deprivation-body-weight-gain-study-b3009632.html

Heatwave insomnia

From theecologist.org

UK: June’s record heatwave hit people’s sleep, health, work and schooling – survey 

Two thirds of people struggled to sleep in June’s record-breaking heatwave, while someone felt unwell in nearly a quarter of families, polling for Greenpeace shows.

The heatwave also cost people extra money. It disrupted work, schooling, transport and even health appointments, the survey of more than 2,235 people by YouGov for Greenpeace suggests. The biggest issue in the heatwave was getting a decent night’s rest, with 65 per cent of those quizzed saying they struggled to sleep.

The environmental group said the findings revealed the “brutal reality of dragging our feet on climate action in the UK”. It urged the British Government to make big polluters pay for some of the costs of cooling homes, protecting public health and making infrastructure resilient to the heat.

                                                                                                  Image: Ben Whitley / PA Wire

Polluters

Mel Evans, head of climate at Greenpeace UK, said: “Heatwaves are a creeping health, housing and economic emergency that is costing families money they don’t have.

“And as these extremes become our new normal, the public wants the corporate polluters who made this mess to pay their fair share towards fixing it.

“It’s a moral failing that British households are bearing the economic, social and physical costs of climate breakdown mostly caused by fossil fuel giants.

“The government must stop big polluters from heating up our planet and make sure they pay at least some of the costs of cooling our homes, securing our national infrastructure and protecting public health.”

Fans

The findings come as parts of Britain swelter in the summer’s third heatwave, after temperatures hit record highs for the time of year at the end of May and again at the end of June.

Heatwaves are becoming more intense and frequent as a result of climate change caused by human activity – mostly burning fossil fuels – with the independent advisory Climate Change Committee warning that Britain is unprepared for the threats to the current way of life climate impacts pose.

In the last heatwave, temperatures reached a new high of 37.7C, beating the previous June record dating back from the summer of 1976, and combined with high humidity and “tropical nights” where temperatures do not drop below 20C.

The poll for Greenpeace found 44 per cent of respondents thought their home was uncomfortably or dangerously hot in the June heatwave. 

More than a third spent extra money on fans, cooling, cold food or drinks, while one in eight had to throw away food because it spoiled and the same number had trouble travelling because of heat-related disruption.

Upgrades

And 23 per cent also said they or someone in their household felt unwell because of the heat, highlighting the health dangers of heatwaves, while a small proportion - at two per cent - found a medical, dental, care or support appointment was cancelled, delayed or missed.

Nearly one in 10 said they were unable to work, had to stop work early or lost working hours, while more than a quarter said they were less productive and three in five said their workplace was too hot. And eight per cent suffered disruptions with their child’s school, nursery or childcare, the poll found.

The survey also found that nearly half of those quizzed thought the upgrades to Britain's infrastructure needed to enable the country to cope with rising temperatures and heatwaves should be paid for by a levy on companies with high carbon emissions – making it the most popular option.

Reducing public spending in other areas, increasing taxes or government borrowing polled very poorly, while one in eight people said they did not think the upgrades were necessary.

https://theecologist.org/2026/jul/07/heatwave-insomnia

How to Travel Confidently When You Live With Sleep Apnoea

From everydayhealth.com 

Making sure that you pack everything you need for a trip can be challenging, but there's an extra level of prep needed when you have sleep apnoea because treating the condition often involves the use of a continuous positive airway pressure (CPAP) machine.

"Using a CPAP while traveling can be difficult," says Chafen Hart, MD, a sleep medicine specialist at National Jewish Health in Denver. "You need a voltage converter for foreign travel, and the machine itself can be bulky. Also, while it counts as medical equipment, which allows you to bring it as a carry-on, lugging the machine around can be problematic."

Other factors — jet lag in particular — can disrupt your sleep schedule, she says, and eating heavy meals and drinking alcohol on vacation may worsen sleep apnoea symptoms. But certain strategies can ease common travel issues so you can enjoy your trip without losing sleep in the process.

                                                                                                                                                                                          iStock; Everyday Health

1. Consider a Travel CPAP

If you're taking a road trip, bringing your regular CPAP machine is easy, but for other types of travel, it may be worth investing in a model that's designed specifically for travel, says Sarathi Bhattacharyya, MD, a pulmonologist, a sleep medicine specialist, and the medical director of the MemorialCare sleep disorders center at Long Beach Medical Center in California.

"These machines are smaller and more easily transported," he says. "They typically don't use distilled water for humidification, so that's one less thing to think about when you get to your destination."

Because some models are ultralightweight and compact, and can use battery power instead of being plugged in, a travel CPAP can often be used during a flight, which is useful if you're trying to sleep on a plane, says Dr. Bhattacharyya.

One sticking point is that these machines are not usually covered by insurance, so they might be a pricey investment, Dr. Hart says. However, because they're medical devices, it's possible to use your flexible spending account or health savings account funds to purchase one.

"Other treatment options are mandibular advancement devices and hypoglossal nerve stimulators," says Madeleine Basist, MD, a pulmonologist at Northwell Health’s Lenox Hill Hospital in New York City. "These may be easier to travel with, since they are more compact and require less equipment."

2. Pack a Sleep Apnoea Travel Kit

It's helpful to bring items that you use to sleep comfortably at home, says Dr. Basist, for example, an eye mask, pillow, and white noise machine. Even packing your favourite pyjamas can give you a sense of familiarity and comfort.

"Maintaining your bedtime routine and sleep habits while traveling can help with adjusting to a new sleep environment," she says. Also bring your doctor's contact information and a letter of medical necessity for your CPAP, which will make it easier to bring through airport security and customs.

3. Adjust to the Time Zone in Advance

Traveling to a time zone that's only an hour or two off your normal schedule usually doesn't result in sleep challenges, but more than that can be disruptive. You may have insomnia, wake up excessively early, experience daytime fatigue or brain fog, or have gastrointestinal upset.

"When jet lag results in insufficient sleep, it can have a rebound effect that may cause more significant sleep apnoea symptoms," says Hart. "Jet lag can also lead to eating at weird times, and drinking more caffeine or alcohol, which can affect sleep quality."

Prepping for a different time zone in advance can be helpful because you can adjust faster to that schedule, she says. If you’re traveling east, several days before your departure date, try going to bed earlier than usual, and get exposure to morning sunlight as soon as possible when you wake up. This will help reset your body clock for a new time zone.

4. Get More Physical Activity

When you're at your destination, avoid the urge to sleep in as a way to catch up, because this may delay how your body adjusts to a different time zone, says Bhattacharyya.

Other tips for getting better sleep: Avoid large meals, particularly in the evening, and get some light to moderate activity during the day, as that can promote sleep and help with the adjustment to a different time zone, he says.

Even if you're not in a new time zone, physical activity can be a boon for getting more high-quality sleep when you have sleep apnoea. Research on sleep disorders, including sleep apnoea, finds that engaging in exercise enhances sleep quality in multiple ways: Physical activity during the day (but not in the evening) increases the production of melatonin, the hormone associated with drowsiness and sleep onset, for example.

Even a small amount of physical activity can improve sleep, and that can have a ripple effect on daytime fatigue and general well-being.

If you're concerned about travel and how it will affect your sleep apnoea treatment, talk with your healthcare provider before your trip.

The Takeaway

• Travelling when you have sleep apnoea can be challenging, in part because travelling with a CPAP machine can be difficult.
• Jet lag can throw off your sleep schedule, potentially contributing to more sleep apnoea symptoms.
• Certain strategies can help with travel, such as adjusting to a new time zone in advance, using a travel CPAP machine, and getting exposure to natural sunlight.

https://www.everydayhealth.com/sleep/travel-tips-for-sleep-apnea/

What to eat for insomnia during menopause, according to an expert

From vogue.in

Sleep disturbances tend to increase during menopause. Here’s how you can address them through diet 

During menopause, the quality of sleep can also change. Sleep disturbances are very common, with an overall prevalence of 51.6%. In some cases, insomnia during menopause can become particularly severe, leading to chronic fatigue, a decline in quality of life and long-term consequences for mental and physical health. In particular, the risk is higher for people who sleep less than five hours a night.

Sleep deprivation is associated with the development of various chronic conditions, including cardiovascular disease, diabetes and cancer and it also increases the risk of being overweight. Changes in sleep and circadian rhythm can also exacerbate digestive disorders. “Sleep deprivation negatively affects calorie intake and glucose utilisation, appetite, nutrient absorption and metabolism as a whole,” explains Dr Valeria Galfano, surgeon—specialist in food science and dietetics, author of the book Diet and Exercise During Menopause (Edizioni Lswr).

The importance of nutrition in sleep quality

To promote better sleep quality, it is essential to adopt a healthy eating pattern, which can also have an impact on body weight. “Studies conducted on perimenopausal and postmenopausal women have shown that greater adherence to the Mediterranean diet is associated with reduced inflammation and improved sleep quality and duration, as well as fewer symptoms of insomnia during menopause,” adds the specialist.

It is also advisable to focus on foods that naturally contain melatonin, as they can directly influence sleep quality. “An adequate intake of tryptophan (melatonin’s precursor) also has positive effects on night-time rest. In fact, variations in tryptophan content across different foods can lead to changes in melatonin levels,” the specialist points out, adding: “Some studies have observed improvements in certain sleep parameters, such as increased sleep duration, following an adequate intake of tryptophan, while a reduction in tryptophan intake has been associated with a decline in sleep quality.”

Where can you find melatonin?

“Among animal-based sources, eggs and fish have relatively high levels, while among plant-based foods, the highest concentration is found in dried fruit. Among the various types of fruit, cherries, strawberries and wine grape skins are among the richest sources. Studies conducted on different varieties of cherries have shown a particularly high melatonin content, suggesting that this fruit may be suitable for the development of functional foods,” the dietitian emphasises.

Where can you find tryptophan?

“In saltwater fish such as cod, in molluscs and crustaceans, in algae (including spirulina), in eggs (particularly the egg white), soy, sesame, sunflower and pumpkin seeds, cheeses and yeast.”
Several vitamins and trace minerals act as cofactors in melatonin synthesis and must therefore be included in the diet of a woman going through menopause: “folic acid, vitamins B6 and B12, magnesium and zinc.”

What regulates the sleep-wake cycle

Regular meal times play a key role in maintaining the circadian rhythm, as Dr Galfano points out. “Irregular eating habits tend to disrupt the biorhythm, causing a shift in the sleep-wake cycle and a decline in sleep quality. In particular, sleep is most affected by the timing and composition of the evening meal: it's advisable to eat dinner at least two hours before bedtime. Drinking large amounts of fluids immediately before going to bed is also not recommended: daily fluid intake should be spread evenly throughout the day and water is the best choice for quenching thirst.”

In general, meals that provide adequate amounts of protein, carbohydrates and fats are important for promoting a good night’s rest. “It’s not just the quantity that matters, but also the quality of the nutrients. Scientific evidence points to the beneficial role of omega-3 fatty acids, which can positively influence serotonin secretion. It's also recommended to prioritise meals with a low glycaemic load and high fibre content.”

https://www.vogue.in/content/what-to-eat-for-insomnia-during-menopause