2. Try eating more carbs at dinner
Melatonin is synthesized in the brain by the pineal gland, along with serotonin, which is a neurotransmitter that is also involved in sleep regulation. An important raw material for this synthesis is the amino acid tryptophan, and carbohydrates increase the amount of tryptophan available to the pineal gland. Studies have shown that eating a carb-rich meal a few hours before bed can shorten sleep onset, and higher-glycemic carbs in particular seem to have the greatest effect. (13, 14, 15) If you have insomnia, and particularly if you’re on a low-carb diet, adding some carbs at dinner could be an easy and effective way to improve your sleep.
On the other hand, high-protein meals can decrease the availability of tryptophan because other amino acids compete for transport across the blood-brain barrier and into the pineal gland. (16) However, the glycine-rich proteins found in skin and gelatinous cuts of meat don’t have this effect, and studies have shown that gelatin consumption before bedtime (say, a mug of bone broth) can improve sleep quality.