Nutritional Interventions for Enhancing Sleep Quality: The Role of Diet and Key Nutrients in Regulating Sleep Patterns and Disorders

Sleep disorders and poor sleep quality are increasingly recognized as global health concerns, with substantial consequences for mental and physical health. While pharmacological treatments are available, growing evidence suggests that nutritional interventions offer effective, sustainable alternatives for enhancing sleep quality. This review aims to synthesize current evidence on the impact of key nutrients, dietary patterns, bioactive compounds, and gut microbiome modulation on sleep regulation, and to explore emerging personalized nutrition approaches for managing sleep disorders. A comprehensive review of clinical trials, observational studies, and mechanistic research published over the past two decades was conducted. Key focus areas included sleep-supportive nutrients, dietary patterns (e.g., Mediterranean, ketogenic, plant-based diets), chrononutrition, gut-brain axis modulation, functional foods, and personalized nutrition strategies. Evidence supports the role of specific nutrients (e.g., magnesium, tryptophan, omega-3 fatty acids) and dietary patterns rich in anti-inflammatory and antioxidant compounds in improving sleep outcomes. Functional foods such as tart cherry juice and kiwifruit demonstrate potential benefits. The gut microbiome emerges as a significant regulator of sleep physiology, suggesting probiotics and prebiotics as novel interventions. Personalized nutrition approaches, incorporating genetic, metabolic, and lifestyle factors, offer promising individualized solutions. Nutritional interventions represent a promising, non-pharmacological strategy for improving sleep quality and managing sleep disorders. Future research should focus on personalized approaches and large-scale clinical trials to validate and refine these strategies for clinical practice.