Cherries, particularly tart cherries, are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherry juice or whole cherries may improve sleep duration and quality.
Bananas are rich in potassium and magnesium, which can help relax muscles and nerves. They also contain tryptophan, an amino acid that converts to serotonin and melatonin, promoting a calming effect.
Almonds are a good source of magnesium, which can help improve sleep quality. A small serving of almonds can be a healthy bedtime snack.
Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which can help reduce anxiety and promote relaxation. They also contain vitamin D, which may improve sleep quality.
Herbal teas such as chamomile, valerian root, and passionflower are known for their calming and sedative properties. Sipping on a cup of one of these teas before bedtime can be relaxing.
Oats are a good source of melatonin and are high in complex carbohydrates. A small serving of oatmeal can provide a steady release of serotonin, which may aid sleep.
Kiwi is rich in antioxidants, vitamins C and E, and serotonin precursors. Eating kiwi regularly has been linked to better sleep duration and quality.
Warm milk is a classic bedtime beverage known for its calming properties. It contains tryptophan, calcium, and magnesium, which can promote relaxation and help induce sleep.