A nutritionist has revealed the best food to snack on before bed to improve your sleep – and it’s surprising. While many people reach for herbal teas or supplements, nutritionist Brenda Madole from MyOrThrive says the secret to good sleep could be sitting in your kitchen.
Brenda said that what you eat in the evening can have a huge impact on your sleep quality. Certain foods naturally contain compounds that support the production of melatonin and serotonin – the hormones responsible for regulating your body’s sleep–wake cycle. She explained that choosing the right evening snack could help you “drift off faster and sleep more soundly”, adding: “The key is to keep evening snacks light. Overeating or having heavy, fatty foods before bed can actually disrupt your sleep. A handful of almonds, a small bowl of oats, or a kiwi are ideal choices if you’re looking for a natural sleep aid.”
Brenda’s top recommendation is grapes. She said they contain melatonin, a direct source of the sleep hormone that “helps regulate your circadian rhythm”.
The skin of red and purple grapes contains the most melatonin. They are also nutrient-rich, making them a healthy choice when it comes to providing vitamin C, vitamin K, and antioxidants.
Her second odd recommendation was kiwi. The serotonin and antioxidants can boost your own sleep hormone levels and “help improve sleep onset and duration”.
Also on Brenda’s list was tart cherries, a fruit that has gained a following online. These contain melatonin and tryptophan, and drinking the juice became a TikTok phenomenon for improving sleep.
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.