Bananas contain magnesium and potassium, which help relax muscles, while almond butter adds healthy fats and tryptophan—an amino acid that supports melatonin production.
Greek yogurt is rich in protein and calcium, which aids the brain in using tryptophan to create melatonin. A drizzle of honey helps insulin release tryptophan into the brain.
Oats are a natural source of melatonin and complex carbs that help more tryptophan reach the brain. Chia seeds provide omega-3s and fiber for satiety.
Kiwi is high in antioxidants and serotonin, a brain chemical that aids in sleep regulation. Studies show it may improve sleep onset and quality.
Milk offers calcium and tryptophan, aiding melatonin production. Nutmeg has natural sedative properties that can enhance relaxation and sleep quality.