Jul 2, 2025
Almonds are rich in magnesium and melatonin—both known for promoting quality sleep. A handful after dinner can help relax your muscles and calm your mind.
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A glass of warm milk contains tryptophan, an amino acid that helps your brain produce serotonin and melatonin—two key hormones needed for sleep.
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This caffeine-free herbal tea contains apigenin, an antioxidant that promotes sleepiness. Sip it slowly after dinner for a soothing wind-down ritual.
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Low in sugar and high in antioxidants and serotonin, kiwis may help you fall asleep faster and stay asleep longer. Have one about an hour before bedtime.
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Oats are a natural source of melatonin and complex carbs. A small bowl in the evening can raise insulin slightly, helping tryptophan reach your brain.
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Packed with potassium and magnesium, bananas relax muscles and nerves. They also contain vitamin B6, which helps convert tryptophan into serotonin.
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Turkey is famously rich in tryptophan. A small portion at dinner can help signal your brain that it's time to rest—especially when paired with complex carbs.
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Tart cherries are among the few natural sources of melatonin. A small bowl or a glass of unsweetened cherry juice in the evening can promote longer sleep.
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Walnuts offer healthy fats, melatonin, and magnesium. A small handful before bed can gently signal your brain to prepare for sleep.
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