Insomnia

Disease

Foods That May Help

Foods linked to Insomnia in the research literature.

Ground Lettuce SeedsImproves
1/4 teaspoon ground lettuce seeds
Quarter teaspoon of ground lettuce seeds beat placebo in double-blind trial for improving sleep quality
Source: How Not to Age
LettuceImproves
Green romaine lettuce has sleep-enhancing effects in rodent models; lettuce seed extract showed efficacy for pregnancy-related insomnia in double-blind RCT
Source: How Not to Age
ChamomileImproves
Systematic review and meta-analysis of RCTs shows chamomile has therapeutic efficacy for insomnia and sleep quality
Source: How Not to Age
KiwifruitImproves
2 kiwifruit, 1 hour before bedtime
Two kiwifruit an hour before bedtime appears to significantly improve sleep onset, duration, and efficiency
Source: How Not to Die

Bioactive compounds linked to Insomnia in the research.

Dietary fiberImproves
Fiber associated with more slow wave (restorative) sleep; saturated fat associated with more sleep arousals
Source: How Not to Age
MelatoninImproves
Systematic review and meta-analysis show melatonin supplementation improves sleep quality; however commercial preparations may contain contaminants
Source: How Not to Age
Triethylene GlycolImproves
TEG is an active sleep-inducing component in Ashwagandha leaves. The water extract induced significant amount of non-rapid eye movement (NREM) sleep in mice.
Source: Nutrition, Food and Diet in Ageing and Longevity

Foods and compounds that may contribute to Insomnia.

Melatonin
Meta-analysis found melatonin only helps sleep onset by 4 minutes and extends sleep by 13 minutes; World Sleep Society does not recommend due to low efficacy
Source: How Not to Age
Saturated fat
Saturated fat associated with sleep arousals and less slow wave sleep; ketogenic low-carb diet worsened self-reported sleep symptoms
Source: How Not to Age