So, what do we need to consume for the best sleep of our lives?

Lukey says: “A number of internal processes influence the body’s sleep-wake rhythm, and nutrients play a role in supporting the normal physiological functions that help us feel more settled toward the end of the day.” But he says that some nutrients are more relevant to sleep health than others.

Magnesium, for example, which can be found in leafy greens, nuts, seeds, beans and whole grains, contributes to normal psychological and muscle function, which many people associate with winding down. It can also support muscle relaxation and nervous system regulation.

Omega-3 fatty acids are also important when it comes to quality sleep. They are found in flaxseeds, chia seeds, walnuts and algae-based supplements, and they’re linked to improved sleep quality and mood regulation, which can lead to fewer nighttime awakenings.

Lukey explains: “Omega‑3 fatty acids contribute to normal brain function, and B vitamins support the normal functioning of the nervous system and energy metabolism. When these systems are working well, people often find it easier to ease into a calmer state at night.”

Getting enough iron can also help with reducing feelings of fatigue. This key nutrient is found in lentils, spinach, tofu and fortified cereals, and is essential for transporting oxygen around the body. “Low levels may contribute to fatigue or restless legs, which can disrupt sleep,” Dr O’Donnell explains.

If you struggle to get your nutrients from food (for example, if you don’t eat certain food groups), a supplement can help. “Common choices include magnesium glycinate, omega‑3 from fish oils or algae oil, and L‑tryptophan,” Lukey says. “Some people also traditionally use botanicals such as chamomile or ashwagandha as part of their bedtime habits, and melatonin is sometimes used short‑term, but people should seek medical advice before taking it.”

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