Getting a good night’s sleep is essential for overall health and well-being, yet many people struggle with restless nights. Melatonin, a hormone that regulates sleep-wake cycles, can be influenced by what you eat and drink before bedtime. Incorporating certain foods and beverages into your nighttime routine can help boost melatonin levels and promote restful sleep. Here are some delicious options to consider.

1. Tart Cherry Juice

Tart cherries are one of the few natural sources of melatonin. Drinking tart cherry juice before bed can help improve sleep duration and quality.

• How to enjoy: Opt for unsweetened tart cherry juice, and enjoy a small glass about an hour before bedtime.

2. Almonds

Almonds are rich in magnesium, a mineral that promotes muscle relaxation and helps regulate melatonin production. They also contain healthy fats and protein, making them a satisfying bedtime snack.

• How to enjoy: A small handful of raw or lightly salted almonds is perfect for a late-night snack.

3. Kiwi

Kiwi is packed with antioxidants and serotonin, which can help improve sleep quality. Studies suggest that eating kiwi may enhance sleep onset, duration, and efficiency.

• How to enjoy: Enjoy fresh kiwi slices on their own or add them to yogurt or smoothies for a tasty treat.

4. Herbal Tea

Certain herbal teas, such as chamomile, valerian root, and passionflower, are known for their calming effects and can promote better sleep. These teas are caffeine-free and can help you unwind before bed.

• How to enjoy: Brew a cup of your favorite herbal tea about 30 minutes before bedtime, and sip it slowly to relax your mind and body.

5. Bananas

Bananas are a great source of potassium and magnesium, which help relax muscles. They also contain tryptophan, an amino acid that the body converts into serotonin and melatonin.

• How to enjoy: Snack on a banana before bed or slice it into oatmeal or yogurt for added flavor and nutrition.

6. Oatmeal

Oatmeal is not just a breakfast staple; it can also be a comforting nighttime snack. Whole grains, like oats, can increase insulin levels slightly, which can help the uptake of tryptophan and promote melatonin production.

• How to enjoy: Prepare a warm bowl of oatmeal topped with honey, nuts, or fruits like banana or berries.

7. Fatty Fish

Fatty fish, such as salmon and mackerel, are high in omega-3 fatty acids and vitamin D, both of which have been shown to enhance sleep quality. Including fish in your evening meal can help support better sleep.

• How to enjoy: Grill or bake a piece of fatty fish for dinner, and serve it with a side of vegetables.

Incorporating these foods and drinks into your nighttime routine can help increase melatonin levels and promote better sleep quality. Making simple adjustments to your diet can lead to more restful nights and improved overall health.

Ready to improve your sleep? Start by adding one or two of these melatonin-boosting foods and drinks to your evening routine. Sweet dreams await!