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We’ve all been there: staring at the ceiling at 2 a.m., mind racing, wondering why sleep feels like a distant dream. While things like stress and screen time are common culprits, you might be overlooking a powerful tool in your bedroom—your kitchen.
It turns out, the foods you eat in the evening can play a surprising role in helping you wind down. It’s not about a magic bullet, but rather choosing snacks that contain natural sleep-promoting compounds. Here’s a look at some of the best options and why they work.
- It turns out, the foods you eat in the evening can play a surprising role in helping you wind down. It’s not about a magic bullet, but rather choosing snacks that contain natural sleep-promoting compounds. Here’s a look at some of the best options and why they work.
1. The Classic: A Warm Glass of Milk
Your grandmother was onto something. Dairy products like milk and yogurt are rich in tryptophan, an amino acid that gets converted into serotonin and then melatonin. The comforting, ritualistic nature of a warm drink also helps soothe the mind.Oats are rich in beta-glucan fibre, which may lower LDL cholesterol. Prepare overnight oats with plant milk, ground flaxseeds, and berries for a fibre-packed breakfast or snack.
2. The Power of Tart Cherries
Tart cherry juice is one of the few natural food sources of melatonin. Studies have shown that drinking a small glass of tart cherry juice in the evening can help improve both sleep quality and duration. They’re a great, natural alternative to supplements.
3. Complex Carbs: Your Sleep’s Best Friend
Instead of sugary snacks, reach for complex carbohydrates. Foods like a small bowl of oatmeal, a whole-wheat cracker, or even a banana can help. They help tryptophan get to your brain more effectively, setting the stage for melatonin production. A banana has the bonus of being rich in magnesium and potassium, which are natural muscle relaxants.
4. Go Nuts for Sleep
A handful of almonds or walnuts is a perfect evening snack. They provide a great combo of melatonin and magnesium. Magnesium is a superstar for sleep, as it helps calm the nervous system and can reduce levels of the stress hormone cortisol.
5. The Comfort of Herbal Tea
While not a food, a caffeine-free cup of chamomile or passionflower tea is a bedtime staple for a reason. Chamomile contains an antioxidant called apigenin, which is believed to promote relaxation and drowsiness.
What to Avoid Before Bed
Just as important as what you eat is what you don’t eat. Steer clear of these sleep disruptors a few hours before bedtime:
High-Sugar Foods: They can cause energy spikes and crashes that interrupt your sleep cycle.
Heavy, Greasy Meals: Your body will be too busy digesting to rest properly.
Caffeine & Alcohol: Both can significantly fragment your sleep, even if you feel they help you fall asleep initially.