A new survey has revealed that more than half of Brits struggle to fall asleep…
The Great British Sleep Survey, which questioned over 11,000 adults, uncovered the real-life consequences of sleepless nights: 77% found it hard to concentrate, 64% were less productive at work while 83% experienced mood swings. 93% said they suffered from low energy and 55% reported problems in their personal relationships.
Miriam Martinez Callejas, Superintendent Pharmacist and Founder of Roseway Labs:
“Melatonin is your body’s natural sleep hormone, released by the pineal gland when it gets dark. It helps you fall asleep, enhances REM sleep, and keeps your circadian rhythm in check. Adding melatonin-rich foods to your diet may help regulate your sleep cycle and improve the quality of your rest.”
While screens and stress are often blamed, nutrition experts say your evening meals and snacks could be a missing link in the sleep puzzle. According to research shared by Roseway Labs, certain foods contain natural compounds that may help regulate your sleep cycle, supporting relaxation and promoting melatonin production—the hormone responsible for sleep.
Your food choices and meal timing also play a key role in your body’s internal 24-hour clock, known as the circadian rhythm. Specific nutrients can calm the nervous system, stabilise blood sugar, and trigger melatonin release—all essential for falling asleep faster and staying asleep longer.
5 Science-Backed Foods to Support Better Sleep
- Tryptophan-Rich Proteins
Foods like turkey, chicken, and eggs contain tryptophan—an amino acid the body converts into serotonin and melatonin. Including a small portion at dinner can support a smoother transition to sleep.
- Magnesium-Rich Greens & Seeds
Magnesium helps relax the body by enhancing levels of GABA, a calming neurotransmitter. Add leafy greens, pumpkin seeds, or a square of dark chocolate to your evening routine for a gentle wind-down effect.
- Calcium Sources for Deeper Sleep
Calcium plays a key role in melatonin production. Foods like cheese, yogurt, and broccoli can support deeper sleep. Try low-fat cottage cheese with pineapple for a light, sleep-friendly snack.
- Complex Carbs to Stabilise Blood Sugar
Slow-releasing carbohydrates such as oatmeal, whole grain bread, or baked sweet potatoes can help maintain steady energy levels overnight. A sprinkle of cinnamon on sweet potato adds a comforting, sleep-friendly touch.
- Warm Milk (or Plant-Based Alternatives)
A warm drink before bed can act as a powerful cue to unwind. Milk and fortified plant-based options like oat or almond milk contain tryptophan, calcium, and vitamin D—all of which support melatonin production.
With sleep issues affecting more than half the population, making smart food choices in the evening could be a simple yet effective step toward better rest—without relying on supplements or screens.
