The sleep plate: Dinners that help you rest better

In a world that barely pauses, a good night's sleep has become a luxury. But what many don't realize is that the secret to sound sleep often begins at the dinner table.

- TDG NETWORK

The foods we eat in the evening can either calm our bodies for rest or keep us tossing and turning. Creating the perfect “sleep plate” is about choosing foods that promote relaxation, balance blood sugar, and support the production of sleep hormones like melatonin and serotonin.

Our sleep-wake cycle is influenced by melatonin, a hormone produced in response to darkness. Certain foods, such as cherries, almonds, oats, and bananas, naturally boost melatonin and magnesium—minerals that relax muscles and calm the nervous system. Similarly, complex carbohydrates like brown rice and sweet potatoes help tryptophan (an amino acid found in protein) enter the brain, where it's converted into serotonin and melatonin. Together, these nutrients help the body unwind and prepare for rest.