Who knew: cherries are high in melatonin
When you open the cupboards in search of a midnight snack, it helps to be aware that some foods can bring on insomnia, while others help you sleep more deeply. So choose carefully! Here are five foods proven to help you drift off:
1. Toast.
Carbohydrate-rich foods cause a spike in blood sugar levels, triggering the body’s production of insulin to bring them back down. This is why you often feel a burst of energy in the first few minutes after eating carbs, then a “crash” of tiredness. At night, this sleepiness can be very useful, making toast the perfect midnight snack. Along with insulin comes a release of tryptophan and serotonin, two relaxing brain chemicals that send you peacefully to slumberland.
2. Oatmeal.
Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid.
3. Cherries.
Cherries are one of the only natural food sources of melatonin, the chemical that controls the body’s internal clock to regulate sleep. Fresh cherries, dried cherries, and cherry juice (especially tart cherry juice, which contains less sugar) are thus wonderful sleep aids. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.
4. Bananas.
Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.
5. Warm milk.
Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It’s also high in calcium, which promotes sleep.
Fascinating! Never would have thought of cherries. My mom used to recommend cinnamon toast. Now I understand why it worked!
Favorites, one and all. I had the worst night’s sleep ever last night. Just reading about sleeping is making me sleepier.
Cherries! I never knew. That’s so cool — I just went cherry picking and ate a ton last night. Maybe that’s why I slept so well?!
Love all of these. In fact, I think I will have a big bowl of oatmeal, loaded up with bananas and cherries and a splash of milk with toast on the side. Isn’t it interesting how all these foods are breakfast foods? In that case, who would want to eat them early in the day if they make you sleepy? Hmm..something to consider.
Breakfast that makes you sleepy, huh? That’s why I eat eggs and meat or cheese for breakfast, but had not thought of oatmeal and cinammon toast for a midnight snack.
Thanks for this list. I’ve had such bad allergies lately that I’ve been taking night-time medication that makes me drowsy. But I think it’s time to give that up so I’m looking for something to make me tired. Toast.
I was just having a conversation with someone about sleep, and will share these suggestions. Natural is always best!
Very very grateful for this list!! Very useful indeed. My Mum has trouble sleeing – will be passing these tips on!
I had no idea that cherries had lots of melatonin! Maybe that’s why I’m so laid-back most of the time (grew up in a cherry-farmin’ family). And the rest of these are some of my favorite foods (love plain toast), so I guess I’m on the right track here.
I struggle with sleeping so this post has really helped me, im going to try them out!
Who knew cherries could do the trick? Thanks for that tip, though I’m a toast and warm milk kinda gal.
Thanks! This will really help me!
I’m glad I stumbled upon your post. I’ve always had trouble falling asleep and would rather go the natural route when using something to help me sleep. I’m glad you gave us a list of healthy choices.