In our fast-paced modern lives, sleep is often sacrificed — yet it is one of the most powerful tools we have for healing, performance and overall health. Without deep, restorative sleep even the best training, nutrition or productivity hacks can lose effect. When it comes to improving sleep quality, research continues to confirm the connection between nutrition, circadian rhythm and supplementation.
So how can we fuel our sleep better through food, and support it with natural supplements? And where does bio-identical melatonin fit in the picture (including when and how to use it, and when not to)?
Food and sleep is a two-way relationship. The food you eat doesn’t just affect your waistline or energy levels, it also plays a crucial role in sleep structure, circadian alignment and neurotransmitter balance.
Functional medicine expert Dr. Deanna Minich often emphasizes the connection between nutrient diversity, phytonutrient-rich foods, and the body’s ability to regulate melatonin and serotonin pathways. Her research highlights how colorful plant-based nutrition, micronutrient sufficiency, and gut health directly influence brain chemistry and sleep cycles.
“Sleep is not just a neurological event — it’s a full-body, biochemical symphony influenced by everything we eat, think, and feel.” — Dr. Deanna Minich
The key sleep-promoting nutrients include:
• Magnesium: Supports deep sleep and muscle relaxation by regulating GABA receptors. Found in leafy greens, pumpkin seeds, almonds and dark chocolate.
• Tryptophan: An amino acid that converts into serotonin and melatonin. Found in turkey, eggs, oats, bananas and pumpkin seeds.
• B Vitamins (B6, B9, B12): Help produce serotonin and melatonin. Sources include whole grains, spinach, nutritional yeast and salmon.
• Potassium: Helps relax muscles and nerves. Found in bananas, sweet potatoes, avocados.
• Calcium: Aids in the production of melatonin. Found in sardines, tahini, almonds, leafy greens.
Foods and drinks that may interfere with sleep include:
• Caffeine: Especially after 2 p.m., as it can delay melatonin release by hours.
• Alcohol: Disrupts REM sleep and may cause early night awakenings.
• Refined sugars and heavy meals at night: Can spike insulin and cortisol, reducing sleep depth.
Try a small, balanced snack 60 to 90 minutes before bed with protein plus complex carbs — for example, banana and almond butter, or oats with walnuts and cinnamon.
With modern stress, blue light exposure, and irregular schedules, it’s easy for quality sleep to disappear. If you’ve already tried good sleep hygiene habits — like limiting screen time, establishing a bedtime routine, and cutting caffeine — then natural supplements may help support your body’s ability to relax and reset.
Here are some of the most well-researched natural supplements to help support restful sleep:
Magnesium (especially Magnesium Glycinate or L-Threonate) supports the nervous system and plays a role in regulating melatonin. It’s especially effective if taken in glycinate form, which is calming and gentle on the stomach. It can help quiet a racing mind and relax muscles before bed.
L-Theanine is an amino acid that is found in green tea, and helps promote relaxation without drowsiness. It increases alpha brain waves (linked with calm focus) and helps reduce anxiety that may interfere with falling asleep.
GABA is your brain’s primary calming neurotransmitter. Supplementing with GABA or herbs that boost it (like lemon balm or passionflower) may support better sleep onset and improve deep sleep quality.
Glycine is an amino acid that can lower core body temperature slightly, helping the body feel ready for sleep. Taken before bed, it may improve sleep latency (how quickly you fall asleep) and sleep efficiency.
Ashwagandha (withania somnifera) is an adaptogen that helps the body manage stress. It has been shown to support more restful sleep by regulating cortisol, the stress hormone that can interfere with nighttime rest.
Valerian Root is often called “nature’s Valium” and is a herb that may improve sleep quality by modulating GABA and reducing anxiety. It may take a few days to weeks to show results, and it’s best used short-term.
Melatonin is often referred to as Nature’s Sleep Hormone. It is a hormone naturally produced by the pineal gland in response to darkness. It helps signal the body that it’s time to sleep. While it’s commonly used in supplement form, it’s not just a sleep aid — it also plays roles in immune regulation, mitochondrial health and inflammation control.
In part 2 we will look in more detail at melatonin, along with some foundational sleep habits that can make a big difference in your sleep quality.
References:
w Minich, D. (2017). The Rainbow Diet. Conari Press.
w Peuhkuri, K., Sihvola, N., &Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition Research, 32(5), 309–319.
w Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British Journal of Pharmacology, 175(16), 3190–3199.
w Grandner, M. A., &Kripke, D. F. (2004). Self-reported sleep complaints and duration in adults. Sleep and Biological Rhythms, 2(3), 135–142.
w Wurtman, R. J., et al. (2006). Effects of L-tryptophan on sleep. International Journal of Tryptophan Research.
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
Source: The Garden Island