Study Summary
Getting a good night’s sleep is essential for both our physical and mental well-being. Beyond the well-known sleep hygiene habits, recent research has explored how certain foods and nutrients might support more restful sleep. This article summarises current understanding from a recent narrative review, highlighting dietary strategies that could complement traditional sleep-promoting practices.
What They Did
This narrative review by Conti et al., published in Nutrition Reviews in 2025, examined a broad range of studies involving various populations, including those with circadian rhythm and sleep disturbances. The review focused on nutraceuticals and dietary compounds that may influence sleep quality and quantity.
What They Found
The review identified several nutritional strategies and specific compounds such as melatonin, magnesium, omega-3 fatty acids, tart cherry juice, and kiwifruit as potentially effective adjuncts to improving sleep. It discussed the physiological mechanisms behind these sleep-promoting effects and offered practical guidance on dietary sources, supplementation doses, timing, and forms of consumption. Notably, consuming kiwifruit before bedtime stood out as a particularly safe and promising method to enhance sleep measurements.
Why It Matters
This review underscores the significant role diet can play in supporting sleep health. By integrating targeted nutritional interventions alongside good sleep hygiene, individuals may find improved sleep quality without relying solely on behavioural changes or medications. The evidence-based protocols offer practical options for those looking to explore dietary means to promote restful sleep.
My Clinical Insight
In clinical practice, encouraging patients to consider not just how they sleep but also what they consume before bedtime can be valuable. While behaviour remains the foundation of sleep hygiene, incorporating certain foods or supplements such as kiwifruit may provide an additional, simple way to enhance sleep quality safely. This approach may be particularly appealing for people looking for natural adjuncts without immediate recourse to sleep medications.
Until sleep feels natural again, Dr Noaman
