Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Drinking tart cherry juice may help improve sleep quality and duration.
Almonds contain magnesium, which can promote muscle relaxation and improve sleep quality. A small handful of almonds or almond butter on whole grain toast can be a good bedtime snack.
Bananas are rich in potassium and magnesium, which can relax muscles and nerves, promoting better sleep. They also contain tryptophan, an amino acid that contributes to the production of serotonin and melatonin.
Chamomile tea is known for its calming properties that may help induce sleep. Valerian root tea is also believed to promote relaxation and improve sleep quality.
While alcohol might initially make you feel drowsy, it can disrupt your sleep cycles and prevent you from achieving deep, restorative sleep later in the night.
A small serving of whole grain crackers or toast with toppings like peanut butter or turkey can provide complex carbohydrates that may increase serotonin levels and help induce sleepiness.
Kiwi is rich in antioxidants and serotonin, which can help regulate the sleep cycle. Eating kiwi before bed may improve sleep quality and duration.
Oats are a good source of complex carbohydrates and melatonin. A small bowl of oatmeal can help regulate blood sugar levels and promote relaxation before bedtime.