Vegetables and fruit make up the bulk of the Mediterranean diet—in fact, it is recommended that every meal contain them, with some models recommending a minimum of 6 servings of vegetables and 3 servings of fruit daily.
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.
These whole, minimally processed grains, are typically high in fiber, have a low glycemic index and help regulate blood-glucose levels—all associated with promoting healthy sleep.
Nuts and seeds are another principal component of the Mediterranean diet.
Fatty fish are some of the best sources of two of the most important omega-3 fatty acids, DHA and EPA;
It's important to know that if you have a true sleep disorder or underlying medical condition, even proper diet, meditation, exercise and the perfect sleep hygiene may not work without additional help.
While there is still much research to be done on the specific ways the Mediterranean diet impacts sleep, studies show that people who adhere to the Mediterranean diet have better sleep quality than those who don't.