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.
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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.
As a breast cancer survivor, I have to be careful with supplements. I’m thrilled to find this list and plan to give these suggestions a try tonight. Does anybody have any results to report after trying these foods? If I weren’t so tired, I’d bake a batch of oatmeal raisin cookies right now!
Gloria, I’m late responding to this, but Tami (below) just suggested drinking dark cherry juice before bed, which works for her. You might try that – the antioxidants would be beneficial against breast cancer recurrence as well. Good luck!
Not just breakfast foods. Turkey contains melatonin, which is why you become so sleepy after eating it. Isnt it wonderful that these remedies are all delicious!?
i know!awesome!
I was given a prescription for restless leg syndrome and to help me sleep better. The side affects were horrible! Stopped taking it. By chance picked up a womans world magazine and it mentioned cherries before bed help you sleep. Bought 100% dark cherry juice and drink 2-4
Ounces each night. It works. Sleeping better and lots less tossing and turning.
That’s great to hear, Tami. The research on cherries is pretty convincing but they’re hard to come by except in May, June and July, so juice is a great idea. Thanks!
I see! I had a serving of the most delicious strawberry cherries last night. I was SO sleepy not long after. It actually scared me that I was feeling so sleepy since I’d slept well the night before and even napped a little earlier. I had no idea that I’d eaten the equivalent of a mild sleeping pill. LOL! I love stumbling across info like this!
I always tried to tell my mom how sleepy oatmeal made me in the morning when I ate it for breakfast before school! She never believed me, thought I was trying to get away from a healthy breakfast… Shortly after getting to school, I’d always fall asleep!
I like your suggestions .I have been eating oatmeal for years at breakfast.Here you say at night!when at night? for diner? if so I will starve the whole night.Please advice.
I appreciate your prompt reply, sothat I can change my habit.
thankyou
Sonia lancman
sofialparis@optimum.net
Hi, I’ve made oat cookies for my daugher, it works out about 8gramms of oats in each cookie – is that enough to help her sleep?!?!
Does the milk have to be warm? Also, I read your post that oatmeal is good for diabetes since it has a slower carb absorbtion, (did I remember that correctly), so is that still helpful for an insulin rush to make you sleepy? Seems like a contradiction, could you advise on that since I am interested in both sleep and better foods to avoid diabetes, I think I am prediabetic. Thanks.
Wow, this information is just shocking for me. Food that helps me sleep? I have never thought about food being responsible for sleeping! I adore cherries and bananas, it’s good to know, that I should be careful with them.
Wow! This is brilliant, I’ve been looking for a remedy to induce sleeo for several months now as I have terrible side effects to sleeping tablets, I look forward to trying these and hope they do me a justice
thankyou
I must admit I have mixed feelings about using these foods as sleep aids because they are high in carbs which causing a spike in sugar levels, then the crash, but the crash is the body responding to the sugar and STORING FAT!
I found this recipe on Pinterest and it works like magic:
5-6 ice cubes
1 cup of tart cherry juice
1 frozen banana
1/2 cup of soy milk
1/4 cup of vanilla
Mix all in blender
Sweet Dreams!
What help me to sleep – it’s a hard work during the day!
Really?
IS this possible?
That’s good information…
http://www.hotelwesleychapeltampa.com/
wow!!i’ll have toast every night!