Dark leafy greens pack the biggest punch of the sleep-promoting vegetables with spinach and Swiss chard topping the list. Greens are high in B vitamins and magnesium—both essential nutrients in promoting healthy sleep.
If you're not a fan of beans, consider other legume sources such as alfalfa, peas, carob, soy, and peanuts that still provide the B-vitamin boost needed to boost serotonin and promote healthy sleep.
Whole grains are another primary component of the Mediterranean diet, and they provide an excellent source of sleep-supporting magnesium.
Nuts like almonds, pistachios and walnuts providing a source of melatonin and seeds such as chia, sesame, sunflower and pumpkin providing tryptophan and magnesium, it's easy to see why these foods should be included in a diet promoting healthy sleep.
Fatty fish are some of the best sources of two of the most important omega-3 fatty acids, DHA and EPA; and they are an excellent source of tryptophan. Both DHA and tryptophan support the production of the sleep-inducing hormone melatonin.
Including fatty fish such as salmon, trout, albacore tuna, Atlantic herring, Atlantic mackerel, anchovies, sardines and even mussels, provide an excellent dietary source of omega-3's to support melatonin production.