1. Cherries & Tart Cherry Juice
Cherries and their juice are not only delicious and beautiful in color, but they are also a natural source of melatonin, one of the most well-known sleep hormones. You can eat unsweetened dried cherries, fresh cherries, or better yet, get all of their nutrients at a faster pace through tart cherry juice.
"Tart cherry juice is a drink I recommend to many people who struggle with sleep," explains dietitian Courtney Pelitera, MS, RD, CNSC at Live it Up. "It is rich in natural melatonin and has been very heavily studied for muscle recovery after exercise, helping to reduce inflammation."
2. Dark Chocolate
This is great news for all sweet treat lovers, as dark chocolate can actually be a satisfying dessert for those who are looking to get a better night's sleep.
"The higher the cocoa percentage, the better here," says Pelitera. "Cocoa contains magnesium, which is great for improving sleep. Chocolate is also a comfort food for many, releasing endorphins that help us to feel happy and relaxed. I recommend sticking to a small amount (1-2 squares) of 70% or higher dark chocolate about 1-2 hours before bed, to reduce overnight blood sugar spikes."
3. Chamomile Tea
If you love a warm beverage to cozy up with before bed, avoid any coffee or caffeinated teas and treat yourself to a relaxing cup of chamomile tea. Chamomile is notorious for helping people fall asleep, and enjoying one mug as you wind down for bed can make a big difference in your routine.
"A great, simple drink to add to a bedtime schedule is chamomile tea," explains Pelitera. "Drink a mug about an hour or so before bedtime to help you wind down. Chamomile has been shown to have effects on the sleep-wake cycle, reducing disruptions in sleep throughout the night. It also helps to promote relaxation."
4. Almonds & Pistachios
Some may not have known this, but nuts can also naturally boost sleep hormones, particularly almonds and pistachios. If you like a trail mix type of snack before bed, that's easy and convenient. Enjoying a serving of these two nuts is a quick and easy choice.
"These nuts are another food rich in natural melatonin to help with sleep," says Pelitera. "They also have heart-healthy polyunsaturated fatty acids to slow down digestion during the overnight fasting period."
5. Bananas
Bananas are a nice choice as a nighttime snack, not only for those who need a little help falling asleep, but also for those who feel as though they have a hard time relaxing their muscles. Why? Because they're a notorious source of natural potassium.
"Bananas are also a good source of healthy, high-fiber carbohydrates," notes Pelitera. "Carbohydrates help the body to process tryptophan, which is then converted into serotonin for a better, more relaxed mood and melatonin for improved sleep."
6. A Glass Of Milk
This might be something further down your list of expected nighttime snacks, but as it turns out, a glass of milk can go a long way when it comes to your sleep habits, as long as you're not lactose intolerant, of course.
"Milk and other dairy products, such as cheese or yogurt, are a great addition to a bedtime routine," adds Pelitera. "They contain melatonin and tryptophan to help with sleep. But also protein to help slow down overnight digestion and carbohydrates to help metabolize the tryptophan better."
7. Sweet Potatoes
If you're looking for something a bit heartier to eat at night or something that's ideal for a later dinner, sweet potatoes are a nifty carbohydrate. They're a solid option for anyone who likes to teter the line between sweet and savory as well, given they're quite customizable flavor-wise.
"Sweet potatoes are another high fiber carbohydrate that will help with relaxation," explains Pelitera. "They also contain magnesium, which aids in muscle relaxation and sleep."