Ingredients like leafy greens, bananas, nuts (almonds, cashews), and seeds (pumpkin, sunflower) are high in magnesium, which can help relax muscles and promote a sense of calm, aiding in better sleep.
Incorporating ingredients like Greek yogurt, pumpkin seeds, and oats can provide tryptophan, an amino acid precursor to serotonin and melatonin, which regulate sleep-wake cycles.
Ingredients such as chamomile, known for its calming properties, can be infused in smoothies or added as tea to promote relaxation and better sleep.
Using ingredients like Greek yogurt, milk, or fortified plant-based milk can provide calcium, which helps the brain use tryptophan to manufacture melatonin, supporting sleep regulation.
Rich in potassium and magnesium, bananas can aid in muscle relaxation and contain natural sleep-inducing properties.
A small amount of honey can be added to smoothies for its natural sugars, which, when consumed in moderation, might help promote the release of serotonin, aiding in sleep.
Be mindful of ingredients like chocolate, coffee, or certain teas that contain caffeine, as they might interfere with sleep if consumed too close to bedtime.