Greek yogurt + honey
Greek yogurt contains a large amount of tryptophan - the amino acid precursor to serotonin and melatonin.
When combined with honey, the small amount of carbohydrates helps tryptophan easily cross the blood brain barrier, thereby activating the formation of melatonin.
An experiment in the Journal of Sleep & Nutrition showed that people who consumed 120g of Greek yogurt 1 hour before bed increased sleep quality by 27% and reduced the number of midnight wakes by 18%.
This dish helps stabilize blood sugar throughout the night, feeds intestinal bacteria, factors related to deep sleep, does not cause bloating, and is suitable for people who eat late at night.
Ripe bananas
Bananas are a familiar food but contain important nutrients that help regulate the nervous system.
Bananas are rich in magnesium, which helps reduce muscle contraction and reduce nerve strain, while vitamin B6 plays an essential role in the synthesis of melatonin.
A 2024 study of 320 adults with mild sleep disorders showed that eating a banana 60 minutes before bed reduced the average sleep time by 11 minutes and increased the deep sleep time by 22%.
Lightly roasted almonds
Almonds contain magnesium, good fats and especially a natural amount of melatonin. According to a report by the American Heart Association (AHA), eating 15-20g of almonds before bed helps: stabilize blood glucose;
Reduce evening cortisol; Increase huyetomellatonin by 9-12%.
Thanks to that, the body limits the situation of "falling in the middle of the night hungry" - a common problem in people who eat dinner early or are losing weight.
Warm oatmeal porridge
Oatmeal contains beta-glucan - a soluble fiber that slows down glucose absorption, helping to stabilize blood sugar overnight.
The warm temperature of the porridge also helps dilate blood vessels, creating a feeling of relaxation before going to bed.
Black grape or cherry
According to the Journal of Nutritional Biochemistry, cherries and black grapes are two rare fruits that contain endogenous melatonin.
People who ate 80-100g of cherries 1 hour before bed improved their sleep time to continuously increase by 34 minutes compared to the control group.
Anthocyanins in black grapes help reduce neuropathy and are strong antioxidants, supporting the brain to relax.
A nutritionist from the Mayo Clinic recommends that the ideal dinner snack is a dish rich in tryptophan, magnesium, soluble fiber and low in sugar.
Foods such as Greek yogurt, oatmeal, almonds and bananas all support the body in naturally producing melatonin and maintaining stable blood sugar throughout the night.
