From vegoutmag.com
By Avery White
A few simple plant-based swaps in your evening routine might be the key to turning restless nights into truly restful sleep
For years, my sleep routine looked like a bad sitcom rerun—same predictable setup, same disappointing ending.
I’d wind down, scroll through my phone, convince myself I was tired, and then… stay wide awake, staring at the ceiling.
Sometimes I’d get maybe four hours of broken rest, fuelled the next day by oat milk lattes and wishful thinking.
Eventually, I realized my problem wasn’t just my bedtime habits—it was what I was (and wasn’t) eating.
So I decided to run a personal experiment: What would happen if I swapped my usual night-time snacks for foods specifically linked to better sleep quality—and made sure they were all vegan?
Here’s what I learned—and the seven plant-based foods that made a real difference.
1. Almonds
The first swap I made was simple: a small handful of almonds about an hour before bed.
Almonds are a natural source of melatonin, the hormone that signals your body it’s time to sleep. They also contain magnesium, which can help relax your muscles and reduce nighttime awakenings.
One study published in BMC Complementary Medicine and Therapies found that magnesium supplementation improved sleep quality in older adults with insomnia. While a handful of almonds won’t match a supplement dose, it’s a tasty, whole-food way to get a boost.
Pro tip: Choose raw or dry-roasted almonds without added salt to avoid waking up parched in the middle of the night.
2. Bananas
I used to think bananas were a morning food—until I learned they’re loaded with potassium and magnesium, two minerals that help regulate muscle function and nerve signals.
They also contain tryptophan, which your body converts into serotonin and then melatonin. This chain reaction helps ease you toward sleep instead of keeping you wired.
Now, if I’m craving something sweet before bed, I’ll slice up a banana and sprinkle it with cinnamon. It’s quick, satisfying, and a whole lot better than the chocolate chip cookies that used to keep me buzzing past midnight.
3. Tart cherries
Tart cherries (and tart cherry juice) were the game-changer I didn’t expect.
According to research, tart cherries are one of the few food sources naturally rich in melatonin. That's why they may help your body regulate its sleep-wake cycle more smoothly—especially if your schedule or stress levels tend to throw it off.
I started blending frozen tart cherries into my evening smoothie, and within a week, I noticed I was falling asleep faster. Plus, the deep, tangy flavour feels like a treat rather than a sleep “hack.”
4. Pumpkin seeds
Meanwhile, I learned that pumpkin seeds are another magnesium powerhouse—and a good source of tryptophan.
I started sprinkling them over salads or toasting them with a pinch of smoked paprika for a savoury, crunchy snack.
Because they’re also rich in zinc, they help your body convert tryptophan into serotonin more efficiently, making them a double win for night-time relaxation.
And here’s the kicker: They travel well. I now keep a small jar of roasted pumpkin seeds in my bag so I’m not tempted by sugary snacks when I’m out late.
5. Kiwi
Kiwi might not be the first fruit you think of for sleep, but it’s been studied specifically for this purpose.
A clinical trial published in the Asia Pacific Journal of Clinical Nutrition found that eating two kiwifruits one hour before bedtime significantly improved sleep onset, duration, and efficiency in adults with self-reported sleep problems.
The likely reason? Kiwi is high in antioxidants, vitamin C, and serotonin. Plus, it’s naturally hydrating without being heavy.
I started keeping kiwis in a bowl by my tea kettle. That way, when I make my evening chamomile, I’m reminded to slice one up. It’s a small ritual that tells my brain: We’re in wind-down mode now.
6. Oatmeal
Yes, oatmeal isn’t just for breakfast.
Oats are a complex carbohydrate, which can help more tryptophan reach your brain by reducing the competition from other amino acids. They also contain a small amount of melatonin.
On colder nights, I make a mini serving of oats with oat milk, cinnamon, and a few chopped dates. It’s warm, comforting, and keeps me from rummaging through the pantry for something sugary.
And unlike heavier desserts, it digests easily, so I’m not lying in bed feeling too full to relax.
7. Walnuts
Finally, walnuts earned their spot on my list because they deliver a little of everything: melatonin, omega-3 fatty acids (which support brain health), and protein to keep your blood sugar stable overnight.
I’ll often mix a few walnuts with almonds for variety, or chop them into a small bowl of unsweetened coconut yogurt. They have a richness that feels indulgent without the crash that comes from more processed snacks.
Looking back, this one probably deserved a higher spot on the list—mainly because it’s so easy to keep a bag of walnuts in the cupboard and use them in both sweet and savoury ways.
Final thoughts
Making these swaps didn’t fix my sleep overnight, but within a couple of weeks, I noticed a real shift.
I was falling asleep more easily, waking up less during the night, and actually feeling rested in the morning.
The best part? Every single food on this list is easy to find, easy to prepare, and loaded with other health benefits beyond sleep.
If you’ve been tossing and turning lately, try adding one or two of these to your evening routine. Pay attention to how your body responds, and adjust until you find your personal sweet spot.
Because sometimes, the difference between a restless night and a great one really is just a snack away.
No comments:
Post a Comment