Good sleep starts earlier than you think. The foods you eat in the evening affect your hormones, your blood sugar and your ability to relax. When you feed your body the right way, you set up your night for calm and recovery.
Kiwi fruit
Eating two kiwis before bed has been shown to help people fall asleep faster and stay asleep longer.
Kiwis are rich in antioxidants and natural serotonin, which promotes calm and deeper rest.
Whole grains and complex carbs
Oats, brown rice, barley and sweet potatoes keep your blood sugar steady and boost serotonin and GABA.
These two brain chemicals help you wind down and stay relaxed through the night.
Nuts and seeds
Almonds, walnuts, pistachios, pumpkin seeds and chia seeds are rich in magnesium, tryptophan and melatonin.
These nutrients help your nervous system relax and support sleep hormones naturally.
Fatty fish
Salmon, mackerel and trout contain omega 3, vitamin D and vitamin B6.
These nutrients help lower stress and improve your ability to produce melatonin and serotonin.
Tart cherry juice
Tart cherries are one of the few foods that naturally contain melatonin.
Drinking a small glass of tart cherry juice before bed has been shown to improve sleep length and quality.
Dairy and yogurt
Calcium in milk, yogurt and cheese helps the brain use tryptophan to make melatonin.
These foods also support healthy digestion and may help you fall asleep more easily.
Herbal teas
Chamomile and passion flower tea help the body calm down in the evening.
They support the production of GABA, which is the brain’s main relaxing messenger.
• Finish eating at least two hours before going to bed
• Include whole carbs, healthy fats and protein in your evening meal
• Avoid caffeine, alcohol and heavy meals late in the day
• Choose calming drinks like warm milk or herbal tea before bed
You may start falling asleep more easily and staying asleep longer after just a few days. Over time, your body will get used to a gentler rhythm, helping you wake with more clarity and calm energy.
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If you struggle to fall asleep or wake often during the night, this guide helps your body reset naturally. It is a simple way to restore your rhythm without needing supplements or strict diets.
