Six foods that may help you sleep better, according to nutritionists

If you struggle to fall asleep in the evening or often wake up at night, it may be worth reviewing what you eat. The British outlet Mirror reports that nutritionists recommend six foods containing substances linked to sleep regulation that may help the body relax. Adults generally need seven to nine hours of sleep per day, and a regular lack of it can harm health and well-being.

What to choose in the evening

• Kiwi contains serotonin, which takes part in regulating sleep. Researchers suggest its antioxidants and anti-inflammatory compounds may also support sleep quality.
• Tart cherry juice is a natural source of melatonin, a hormone that helps regulate the sleep-wake cycle. It also contains magnesium, phosphorus, potassium and antioxidants.
• Bananas are rich in magnesium and potassium, which help muscles relax and support normal nervous system function.
• Tomatoes contain melatonin, which may help regulate the body's biological clock.
• Warm milk contains tryptophan, an amino acid involved in the production of serotonin and melatonin.
• Walnuts and almonds provide magnesium and a small amount of melatonin.

What to avoid

Alcohol can cause drowsiness and make it seem easier to fall asleep, but it worsens sleep quality and disrupts deep sleep phases, so a person may feel even more tired in the morning. Caffeine and dark chocolate contain stimulants that can make it harder to fall asleep. Heavy, fatty and spicy food takes longer to digest, and lying down soon after a meal can cause heartburn and acid reflux.

Food is not the only factor

No single food guarantees a good night's sleep. A regular bedtime routine, limiting caffeine in the afternoon and winding down before sleep also matter. If sleep problems recur and affect daily well-being, it is advisable to consult a doctor.