Struggling to get a good night’s sleep? You’re not alone. While various factors can influence your sleep quality, diet is one of the simplest and most effective areas to address. By incorporating melatonin-rich foods into your evening routine, you might find it easier to drift off and stay asleep.
So, what are some of the best options for the job? To find out, we spoke to health dietitians Rimas Geiga, MD and Trista Best of Balance One Supplements. They told us that cherries, almonds, and dark leafy greens are among the best melatonin-producing foods for better sleep. Learn more about the benefits of each below.
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1. Cherries
Cherries are one of the few natural sources of melatonin, making them a great option for evening consumption. Geiga suggests enjoying "a small bowl of fresh cherries as a dessert after dinner." This delicious and natural treat can help regulate your sleep-wake cycle, making it easier to fall asleep at night. You can even try a "sleepy girl mocktail" featuring tart cherry juice.
2. Almonds
Almonds are another excellent source of melatonin and also provide relaxing magnesium, which is another important nutrient for sleep. Geiga suggests, "Enjoy a handful of almonds as a light snack before bed." This crunchy and satisfying snack can help ease your body into a state of relaxation, setting the stage for a good night's sleep.
3. Dark Leafy Greens
Want to make yourself a dinner that will increase your chances of a better sleep? Best recommends throwing leafy greens into the mix—a salad is a great option. "The dark leafy greens, such as spinach and kale, are high in calcium, which aids in melatonin production, regulating the sleep-wake cycle," she says. "These greens also contain magnesium, promoting muscle relaxation and stress reduction." Plus, she notes, "the lightness and low calorie content of the salad prevent discomfort and indigestion, minimizing sleep disturbances. Enjoying this nutritious salad before bedtime can create a conducive environment for restful and rejuvenating sleep." Perfect!
Bottom line
Of course, many factors play into your ability to fall asleep and stay asleep; choosing the right before-bed snack won't necessarily solve all of your sleep woes. However, diet definitely plays a crucial role. By integrating foods like cherries, almonds, and dark leafy greens into your evening meals, you could pave the way for a more restful night.
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