Oats are an excellent source of melatonin, while dairy such as yoghurt contains tryptophan, calcium, vitamin D, and melatonin. Antioxidant-rich kiwi contains vitamin C and serotonin-producing — all shown to support sleep quality and nervous system function.
1 cup rolled oats
1 cup light coconut milk, plus more as needed
2 tsp honey
pinch of salt
¾ cup yoghurt
½ tsp grated orange zest
1 tbsp orange juice
¼ cup shredded coconut
1 kiwi, ½ banana chopped
2 tbsp toasted slivered almonds
Mix oats, coconut milk, honey, and salt. Cover and refrigerate overnight. Stir together yogurt, orange zest, and orange juice. Add to oat mixture with coconut, almonds and kiwis.