SKANEATELES, NEW YORK — Nutrition experts identified five foods that may help improve sleep quality through their content of sleep-regulating nutrients. Kelly Springer, a nutrition expert, and Amy Davis, a dietitian, described foods containing tryptophan, magnesium, and melatonin as potentially beneficial for sleep.

Tart cherries are one of the few natural food sources of melatonin. Research indicates that cherries can help with insomnia and overall sleep quality. Tart cherries may help support sleep by increasing melatonin levels, according to the Cleveland Clinic. A small serving of tart cherry juice in the evening may support the body's natural sleep rhythm.

Turkey contains tryptophan, which the body uses to produce serotonin and melatonin. "Having a diet with complete proteins, including tryptophan, especially one to two hours before sleep, can help to regulate this cycle and improve sleep," Springer said. Tryptophan is an essential amino acid that the body converts into serotonin and melatonin, hormones that help control sleep timing.

Salmon contains vitamin D and omega-3 fatty acids. Vitamin D deficiency has been associated with sleep disorders. Omega-3 fatty acids may play a role in brain function and inflammation, both of which can influence sleep. Chilean salmon has high omega-3 content and relatively low mercury levels, making it a strong choice for regular consumption.

Dairy products provide a trio of nutrients associated with sleep support: tryptophan, calcium and magnesium. "These compounds are associated with relaxation and may support melatonin production," Davis said. A small bowl of yogurt or a glass of milk before bed may help the body transition into sleep, though effects can vary from person to person.

Walnuts and almonds contain magnesium, tryptophan and small amounts of melatonin. Magnesium has been linked to improved sleep quality in some studies, as it may help regulate neurotransmitters involved in sleep and reduce muscle tension. "You may have heard before that certain foods can help you sleep better. This fact is backed by science," Springer said.

"Foods rich in melatonin, serotonin, magnesium, omega-3 fatty acids and specific amino acids like tryptophan may help promote relaxation and better sleep overall," Davis said. Certain nutrients, including tryptophan, magnesium and melatonin, are involved in regulating the body's sleep-wake cycle. Overall dietary patterns matter more for sleep regulation than any single food.