Sleep does not depend solely on how tired we are or how dark the room is. What we eat in the last 1–2 hours before going to bed plays a very important role in regulating melatonin, serotonin, blood sugar, and relaxation of the nervous system.
One of the most effective strategies is to choose small, light meals or snacks that combine three key “allies” of sleep: magnesium, tryptophan, and carbohydrates with a low-to-moderate glycemic index. Magnesium relaxes the muscles and nervous system, tryptophan is the raw material for the creation of serotonin and melatonin, while complex carbohydrates help tryptophan pass more easily through the blood-brain barrier.
Almonds and pistachios
A small handful (20–30 g) of almonds or pistachios provides healthy fats, magnesium, and a small amount of tryptophan. Pistachios stand out for their high melatonin content compared to other nuts.
Cherries (ideally tart cherries)
Cherries—especially tart cherries—are one of the few natural sources of melatonin. Some studies show that consuming 200–300 g of tart cherry juice or 15–20 cherries can increase the duration and quality of sleep.
Kiwi
Clinical studies have shown that eating two kiwis about an hour before bedtime reduces the time it takes to fall asleep and improves overall sleep duration. This is probably due to the combination of serotonin, antioxidants, and folic acid.
Banana with almond butter
Bananas are rich in potassium and magnesium, and also contain a fair amount of tryptophan. When combined with a tablespoon of almond butter, the healthy fats slow down absorption and keep blood sugar stable throughout the night—which is very important for avoiding nighttime awakenings due to hypoglycemia.
Hot oatmeal
A small serving of hot oatmeal with a little milk or plant-based milk provides complex carbohydrates that gently raise insulin, helping tryptophan reach the brain. The warm texture also has a relaxing effect.
Pumpkin seeds
About 1–2 tablespoons of pumpkin seeds provide an excellent amount of magnesium and tryptophan, and they are easy to add to yogurt or eat on their own.
Chamomile, balm, or lavender (herbal tea)
A warm, caffeine-free drink 30–60 minutes before bedtime reduces anxiety and signals to the body that the day is over.
What to avoid
Avoid heavy, fatty meals, very salty foods, caffeine after 2–3 p.m., alcohol, and lots of fluids right before bed.
With small, targeted choices 1–1.5 hours before bedtime, you can significantly help your body relax, regulate melatonin, and enjoy more restful sleep. Try it for 1–2 weeks and keep a sleep diary—the differences are often noticeable quickly.