Struggling to fall asleep or waking up feeling unrested? Your diet may be to blame. Certain foods contain natural compounds like melatonin, magnesium, and tryptophan that help calm your body and improve sleep quality. If you're tired of tossing and turning, try adding these 5 sleep-friendly foods to your evening routine.
Tart cherries are one of the few natural sources of melatonin, the hormone responsible for regulating your sleep-wake cycle. Drinking tart cherry juice or eating a small handful of dried tart cherries an hour before bed can help you fall asleep faster and stay asleep longer.
Rich in magnesium and potassium, bananas help relax muscles and calm the nervous system. They also contain tryptophan, which supports serotonin production — a key player in sleep regulation.
Almonds are packed with magnesium, a mineral that helps reduce cortisol (stress hormone) levels and promotes deeper, more restful sleep. A small handful before bed can make a big difference.
Studies show that eating kiwi before bed may improve both sleep quality and duration. It's high in antioxidants and serotonin, which helps regulate your internal clock and promotes a smooth transition to sleep.
Though usually a breakfast food, oatmeal at night can be soothing and sleep-friendly. It contains complex carbs and small amounts of melatonin, helping your body produce more serotonin for a calmer mind.
Tip: Eat these sleep-enhancing foods about 1 hour before bed for best results.
Combine them with good sleep hygiene for a powerful bedtime routine.
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