A nutrition expert has unveiled ideal bedtime snacks to enhance sleep, and the revelation might be unexpected. While many individuals opt for herbal teas or supplements, Brenda Madole from MyOrThrive suggests that the answer to restful sleep might already be in your pantry.
Brenda explained that evening food choices greatly influence sleep quality. Certain foods are naturally rich in compounds that aid in the production of melatonin and serotonin, the hormones governing the body’s sleep–wake cycle. Brenda noted that selecting the right snack before bed could help you “fall asleep quicker and slumber more peacefully.” She emphasized, “The trick is to keep bedtime snacks light. Consuming too much or indulging in heavy, fatty meals before sleep can disturb rest. A few almonds, a small portion of oats, or a kiwi are perfect natural sleep aids.”
Her top pick for a sleep-enhancing snack is grapes. Brenda pointed out that they are loaded with melatonin, a direct source of the sleep hormone “that aids in regulating your circadian rhythm.”
The skins of red and purple grapes have the highest melatonin content. Additionally, they are packed with nutrients, making them an excellent source of vitamin C, vitamin K, and antioxidants.
Another interesting suggestion from Brenda is kiwi. Thanks to its serotonin and antioxidants, kiwi can elevate your sleep hormone levels and “help enhance sleep onset and duration.”
Brenda also highlighted tart cherries, a fruit that has gained online popularity. These cherries contain melatonin and tryptophan, and consuming the juice became a viral trend on TikTok for its sleep-enhancing properties.
The TikTok trend involves a “Sleepy Girl Mocktail” made with tart cherry juice, magnesium powder, and sparkling water or a prebiotic soda.
It’s important to note that the scientific validity of this drink is limited to the properties of individual ingredients, rather than combined studies on the mocktail itself.
Brenda also recommends bananas, almonds, and oats. The first two contain magnesium, which can aid in relaxation, while the latter helps with serotonin production and contains melatonin.
Her final recommendations are old classics – warm milk and chamomile tea. Warm milk contains calcium, which supports melatonin synthesis, and the tea contains an antioxidant.
