Foods that promote sleep contain nutrients like melatonin, magnesium, tryptophan, or complex carbohydrates, which help regulate sleep hormones or calm the nervous system. Here’s a concise list of effective options:
Almonds: High in magnesium, which relaxes muscles and promotes sleep. A small handful (1 oz) 30 minutes before bed is enough.
Bananas: Rich in potassium and magnesium, plus tryptophan, which converts to serotonin and melatonin. One medium banana works.
Cherries (especially tart cherries): Natural source of melatonin. Drink 8 oz of tart cherry juice or eat a handful of cherries.
Oatmeal: Complex carbs boost serotonin. A small bowl (1/2 cup dry oats) with milk can help.
Warm milk: Contains tryptophan and calcium, which aid melatonin production. One cup, warmed, is soothing.
Turkey: High in tryptophan. A small slice (2 oz) on whole-grain bread can be effective.
Kiwi: Contains serotonin and antioxidants. One or two kiwis an hour before bed may improve sleep onset.
Chamomile tea: Has apigenin, a compound that promotes relaxation. One cup 30–60 minutes before bed.
Tips: Eat these 1–2 hours before bed to avoid digestive discomfort. Avoid heavy, spicy, or sugary foods, as they can disrupt sleep. Combining a small amount of protein with complex carbs (e.g., turkey on whole-grain bread) can stabilize blood sugar and sustain sleep.
Reference: https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
