Getting enough sleep is crucial for our health, but unfortunately, many of us struggle to fall asleep or stay asleep. One way to improve the quality of our sleep is by adding some specific foods to our diet.

Certain foods are known to promote relaxation and increase the production of sleep-inducing hormones, making them an excellent choice for a bedtime snack. In this article, we’ll discuss the best “hush-hush” foods for better sleep.

1. Almonds

Almonds are an excellent source of magnesium—a mineral that can improve the quality of your sleep by reducing inflammation in your body and regulating your melatonin levels.

Melatonin is a hormone that signals your body to prepare for sleep, making it an essential player in the sleep-wake cycle. Almonds are also high in healthy fats and protein, which can help you stay full throughout the night. A handful of almonds as a bedtime snack can help you fall asleep faster and promote better sleep quality.

2. Tart Cherries

Like almonds, cherries are a great source of melatonin. Tart cherries, in particular, have been shown to increase the production of melatonin, leading to better sleep quality.

Drinking tart cherry juice before bed or snacking on fresh cherries can help you fall asleep faster and experience better sleep overall.

3. Bananas

One of the most popular bedtime snacks, bananas are well-known for their high magnesium and potassium content. Potassium can help relax your muscles, reducing the likelihood of cramps or discomfort during the night.

Bananas are also rich in tryptophan, an amino acid that can help boost serotonin levels and promote relaxation and better sleep. Eating a banana before bed can be a perfect remedy if you’re looking for a healthy and convenient snack.

4. Chamomile Tea

Chamomile has been used for centuries as a natural remedy for relaxation and sleep. Chamomile contains apigenin, an antioxidant known for its calming properties. Drinking chamomile tea before bed can help you reduce anxiety and fall asleep faster.

The warm liquid also helps to relax your muscles, making you feel more comfortable and ready to drift off.

5. Hummus

Many people enjoy snacking on crackers or veggies dipped in hummus, and it’s a great choice for a late-night snack. Hummus is made from chickpeas, which are a rich source of tryptophan, the amino acid we mentioned earlier.

Hummus is also an excellent source of healthy fats, fiber, and protein, making it a satisfying and nutritious snack that won’t leave you feeling hungry before bed.

6. Kiwi

Kiwis are a delicious and nutritious fruit, but did you know that they can also help improve your sleep quality? Kiwis contain high levels of antioxidants and serotonin, both of which have been shown to improve sleep quality and quantity.

Eating a kiwi before bed can help you fall asleep faster and feel more rested in the morning.

7. Warm Milk

A classic remedy for better sleep, warm milk is a comforting and calming drink that can help you relax and prepare for sleep. Milk contains tryptophan, which can help boost your serotonin levels and promote relaxation.

Warm milk is especially soothing and can help you feel more comfortable, making it easier to fall asleep quickly.

8. Dark Chocolate

While most chocolate is known for its caffeine content, dark chocolate is a different story. Dark chocolate is rich in antioxidants and magnesium, making it an ideal choice for a late-night snack.

The magnesium can help reduce inflammation and improve sleep quality, while the antioxidants can support overall health. Choose a high-quality, dark chocolate with at least 70% cocoa for the best results.

9. Oatmeal

Low in sugar and high in fiber, oatmeal is a great choice for a bedtime snack. Oats are a good source of melatonin and tryptophan, which can help regulate your sleep-wake cycle and improve sleep quality.

Oats are also rich in complex carbohydrates, which can help your body produce serotonin and promote relaxation.

10. Walnuts

Like almonds, walnuts are a great source of magnesium and other healthy nutrients. Walnuts are also rich in omega-3 fatty acids, which can help reduce inflammation and improve sleep quality.

Eating a handful of walnuts before bed can help you feel more relaxed and prepare your body for a more restful night’s sleep.

Conclusion

Getting enough sleep is essential for our overall health and wellbeing. By incorporating these “hush-hush” foods into your diet, you can improve your sleep quality and feel more rested and energized each day.