Is your stress keeping you up at night? Tossing and turning with a racing mind might be a sign of high cortisol, the body’s primary stress hormone. The good news: certain foods can help calm your system before bed. Incorporating cortisol lowering foods into your evening routine could be the key to better rest. From nuts to fruits, these bedtime bites work to dial down stress naturally. Here’s a list of 13 foods to try for a calmer night and a more refreshed morning.
1. Bananas
Bananas are packed with potassium and magnesium, two minerals known to relax muscles and nerves. They also contain vitamin B6, which helps the body produce serotonin, a calming neurotransmitter. Eating a banana an hour before bed can help lower cortisol levels and ease you into sleep. Keep one on your nightstand for a quick, stress-busting snack.
2. Almonds
A handful of almonds offers a dose of healthy fats and magnesium, both of which can help regulate cortisol. Studies suggest magnesium deficiency is linked to higher stress levels, so munching on almonds could counter that. They’re easy to store and perfect for a late-night nibble. Just stick to a small portion to avoid overeating.
3. Chamomile Tea
While not a solid food, chamomile tea deserves a spot for its calming effects. This herbal drink contains apigenin, a compound that binds to brain receptors to reduce anxiety and promote sleep. Sipping a warm cup before bed can help lower cortisol naturally. Check out research on its benefits at National Institutes of Health.
4. Dark Chocolate
Good news for chocolate lovers: a small square of dark chocolate (at least 70% cocoa) can reduce cortisol. It’s rich in antioxidants and can boost serotonin levels, helping to ease stress. Keep portions tiny—think one or two squares—to avoid sugar spikes that could disrupt sleep. Indulge mindfully for the best effect.
5. Walnuts
Walnuts are a powerhouse of omega-3 fatty acids, which have been shown to lower stress hormones. They also provide melatonin, a hormone that regulates sleep. Sprinkle a few on a bedtime snack or eat them solo to help dial down cortisol and prep for rest.
6. Kiwi
Kiwi isn’t just a tasty fruit; it’s loaded with vitamin C, which can lower cortisol levels. Research shows high vitamin C intake is tied to reduced stress responses. Eating one or two kiwis before bed also supports better sleep quality, thanks to its serotonin content. Slice it up for an easy evening treat.
7. Oatmeal
A small bowl of oatmeal can work wonders before bed. It’s a complex carb that boosts serotonin production, helping to calm the brain. Add a drizzle of honey for extra relaxation benefits. This warm, comforting option is ideal for winding down and keeping cortisol in check.
8. Cherries
Tart cherries, in particular, are a natural source of melatonin, which helps regulate sleep cycles. They also have anti-inflammatory properties that may reduce stress markers. Sip some tart cherry juice or eat a handful of fresh cherries to ease into a restful night.
9. Fatty Fish
Salmon, mackerel, or sardines are rich in omega-3s, which combat cortisol and inflammation. If dinner’s your last meal, include a small portion of fatty fish. The nutrients help balance stress hormones over time. For more on omega-3 benefits, see Harvard School of Public Health.
10. Avocado
Avocado’s healthy fats and potassium can help lower stress levels. Spread a bit on whole-grain toast for a light bedtime snack. It’s filling without being heavy, and its nutrients support a calmer nervous system. Just half an avocado can do the trick.
11. Spinach
Leafy greens like spinach are high in magnesium, a mineral tied to stress reduction. Toss some into a small bedtime smoothie or eat it as a side with dinner. Its folate content also aids in serotonin production, helping to keep cortisol levels down as you wind down.
12. Pumpkin Seeds
Pumpkin seeds are another magnesium-rich option that can help lower cortisol. They’re also a source of tryptophan, an amino acid that promotes relaxation. Sprinkle a tablespoon over yogurt or eat them plain for a quick, stress-relieving snack before hitting the pillow.
13. Yogurt
Plain Greek yogurt contains probiotics that may reduce stress by supporting gut health, which is linked to brain function. Add a few berries or a drizzle of honey for a bedtime treat. This creamy option can help soothe your system and prepare you for sleep.
Adding these cortisol lowering foods to your evening routine could make a real difference in how you feel at night. Pick a few to try and pair them with a consistent bedtime to maximize their effects. A calmer mind and body might just be a snack away.