Getting a good night’s sleep is a key part of a healthy lifestyle. Sleep is essential for repairing our bodies and minds, and a lack of it can have some major health consequences.

In fact, studies show that there is a link between poor sleep and chronic diseases like diabetes, heart disease, and obesity.

Fortunately, there are certain foods that can help promote better sleep. Here are ten foods you should consider incorporating into your diet to help get a good night’s sleep:.

1. Kiwi

Kiwi is not only delicious, it has significant sleep-promoting benefits. A recent study found that eating kiwi before bed can improve sleep quality and duration.

This is likely due to its high levels of antioxidants and serotonin, a natural hormone that helps regulate sleep.

2. Tart Cherries

Tart cherries are another food that can help improve sleep quality. They are rich in melatonin, a hormone that helps regulate sleep-wake cycles and enhance sleep quality.

One study found that drinking tart cherry juice twice a day improved sleep quality in adults with insomnia.

3. Almonds

Almonds are a great source of magnesium, which is a mineral that plays a key role in sleep regulation. Magnesium helps activate the parasympathetic nervous system, which is responsible for relaxation and sleep.

A small serving of almonds before bed can help promote better sleep.

4. Fatty Fish

Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which can help promote better sleep. Omega-3s have been shown to regulate serotonin levels and reduce inflammation, both of which are important for promoting sleep.

5. Walnuts

Walnuts are another great source of omega-3 fatty acids, as well as melatonin. Adding a handful of walnuts to your diet can help improve sleep quality and duration.

6. Chamomile Tea

Chamomile tea is a soothing and relaxing drink that has been used for centuries to promote relaxation and sleep. It contains apigenin, a natural compound that binds to receptors in the brain that help promote sleepiness.

7. Jasmine Rice

Jasmine rice has a high glycemic index, which means it can help promote sleep.

Eating high-glycemic foods like jasmine rice can increase insulin production, which in turn helps promote the production of sleep-regulating hormones like serotonin and melatonin.

8. Bananas

Bananas are not only a great source of potassium, they also contain tryptophan, an amino acid that helps regulate serotonin production. This can help promote better sleep and relaxation.

9. Milk

Milk is a great source of calcium, which plays a role in regulating sleep cycles. Calcium helps the brain produce melatonin, which is essential for sleep. Drinking a glass of warm milk before bed can help promote relaxation and better sleep.

10. Dark Chocolate

Dark chocolate is rich in antioxidants and contains small amounts of caffeine, which can help promote relaxation and better sleep. Just be sure to choose dark chocolate with a high cocoa content (ideally 70% or higher).

Incorporating these foods into your diet can help promote better sleep and overall health.

However, keep in mind that good sleep hygiene practices like establishing a regular sleep schedule, avoiding electronics before bed, and creating a relaxing sleep environment are also important for getting a good night’s sleep.