研究表明，通过调整饮食能够改善睡眠质量。一项2021年的研究发现，女性在三个月内增加水果蔬菜摄入后，失眠症状得到改善，入睡时间缩短，睡眠质量提高[1]。另有研究指出，水果蔬菜摄入增加5杯与男性和女性睡眠质量提高16%存在关联[1]。2024年针对11000多名西班牙大学生的研究表明，色氨酸摄入量最低的学生更容易出现睡眠时间短和失眠问题[1]。
营养学专家建议关注整体饮食模式而非单一食物。含有褪黑素和色氨酸的食物如香蕉、核桃、鱼类和乳制品有助于睡眠，而地中海饮食和DASH饮食与绝经后女性失眠风险降低6-8%相关[1]。密歇根大学营养科学助理教授Erica Jansen表示，"更有益的做法是关注整体饮食模式变化，而不是寻找某种神奇食物"[1]。与此同时，咖啡因、高糖饮料、酒精和超加工食品会干扰睡眠[1]。
进食时机同样重要。一项临床试验表明，停止进食至少3小时后入睡有助于调整昼夜节律，改善夜间血压、心率和血糖调节[1]。西北大学神经病学教授Phyllis Zee指出，"也许比你吃什么更重要的是你相对于睡眠何时进食"[1]。
Research demonstrates that maintaining a balanced diet with lean protein, fruits, vegetables, whole grains, nuts, seeds, and dairy products can enhance both sleep quality and duration. [1] Foods rich in melatonin and tryptophan—such as bananas, walnuts, fish, and dairy products—along with established dietary patterns like the Mediterranean diet and DASH diet have been shown to support better sleep, while caffeine, sugary beverages, alcohol, and ultra-processed foods disrupt sleep patterns. [1]
A 2021 study found that women who increased their fruit and vegetable intake over three months experienced improvements in insomnia symptoms, shortened time to fall asleep, and enhanced overall sleep quality. [1] Another investigation linked a five-cup increase in daily fruit and vegetable consumption to a 16 percent improvement in sleep quality for both men and women. [1] A 2024 study examining over 11,000 Spanish university students revealed that those with the lowest tryptophan intake were significantly more likely to experience short sleep duration and insomnia. [1] Research indicated that falling asleep at least three hours after finishing a meal helps regulate circadian rhythms and improves nighttime blood pressure, heart rate, and blood sugar regulation. [1] The Mediterranean diet or DASH diet was associated with a 6 to 8 percent reduction in insomnia risk among postmenopausal women over a three-year period. [1]
Experts emphasize a holistic approach rather than seeking individual "superfoods." According to Erica Jansen, assistant professor of nutritional science at the University of Michigan, "the more beneficial approach is to focus on overall dietary pattern changes rather than looking for some magical food." [1] Phyllis Zee, a professor of neurology at Northwestern University, adds that "perhaps what matters more than what you eat is when you eat relative to sleep." [1]