Bananas with peanut butter and whole-grain bread are a suitable dinner choice, providing healthy carbohydrates, protein, fiber, and good fats. Bananas contain tryptophan, which aids the body in producing serotonin and melatonin, thereby supporting sleep. A small amount of unsweetened peanut butter also adds magnesium to help the body relax.

Salmon cucumber salad provides vitamin D, which supports sleep regulation. Omega-3 fatty acids in salmon can reduce anxiety, while lean protein promotes lasting satiety, limits cravings, and helps control calorie intake. Salmon can be mixed with cucumbers, olive oil, onions, or bell peppers to add fiber and antioxidants to dinner.

Whole-grain toast with avocado and pumpkin seeds is rich in magnesium. This mineral helps regulate melatonin, a hormone crucial for sleep. Magnesium also supports nervous system relaxation. Combined with fiber-rich whole-grain bread, it maintains lasting satiety and stabilizes blood sugar.

Oatmeal porridge cooked with milk and honey, rich in whole grains, promotes serotonin production, which supports nervous system relaxation. Carbohydrates from oats are easily digestible, and milk stimulates insulin release, contributing to increased drowsiness.