ESPHot summer nights can make it difficult to get comfortable and fall asleep. Choosing light, hydrating foods in the evening may help your body cool down while providing nutrients that support healthy sleep.
• CHERRIES
Cherries, especially tart cherries, are one of the few natural food sources of melatonin, the hormone that helps regulate your sleep-wake cycle. Try a small bowl of fresh cherries or a glass of unsweetened tart cherry juice about an hour before bed.
• KIWI
Research suggests eating one or two kiwis before bedtime may help some people fall asleep faster and improve sleep quality. Kiwis are rich in vitamin C, antioxidants, and serotonin, which plays a role in sleep regulation.
• BANANAS
Bananas contain nutrients that help muscles relax, including Potassium, Magnesium, and Vitamin B6, which helps produce serotonin and melatonin. Plus, a banana with a spoonful of peanut or almond butter makes a satisfying evening snack.
FOODS TO LIMIT BEFORE BED
• Heavy or fried meals
• Spicy foods that may increase body temperature
• Caffeinated coffee, tea, energy drinks, or chocolate
• Alcohol, which can disrupt sleep even if it initially makes you feel drowsy
• Sugary desserts and snacks that may cause blood sugar spikes
A COOL SUMMER BEDTIME SNACK
Try this simple combination:
• Plain Greek yogurt
• Fresh cherries or sliced kiwi
• A sprinkle of almonds
It's light, refreshing, hydrating, and provides several nutrients that may support a good night's sleep.
Remember, the best recipe for better sleep during the summer is combining a cool, comfortable bedroom with healthy evening habits. Staying hydrated throughout the day, eating a light dinner, and choosing sleep-friendly foods in the evening can help you wake up feeling refreshed—even on the hottest nights.
