Nutritionist Irina Mansurova discussed, in a Life interview, which foods can be part of an evening routine to boost sleep quality. The focus is on almonds, a natural source of melatonin, walnuts that bring alpha-lipoic acid and omega-3 fatty acids, and kiwi, packed with potassium and other essential trace minerals. A warm cup of chamomile tea rounds out the suggestions, as it has a calming effect that can support easier winding down at night.
To enhance sleep, the expert advises incorporating foods that support restorative sleep into the evening meal. Melatonin-rich foods help signal the body for rest, while antioxidant-rich options, protein sources, magnesium, and tryptophan contribute to overall sleep health and hands-on recovery after the day’s activities.
She also notes that dinner should be lighter and consumed three to four hours before bedtime, giving the body time to digest without disrupting the night’s rest.
Earlier remarks by Alexander Kalinkin, head of the Center for Sleep Medicine at the University Clinic of Moscow State University, touched on the kinds of assessments that may be considered when insomnia is a concern, underscoring a comprehensive approach to sleep health that goes beyond diet alone.