A good night’s sleep is essential for maintaining optimal health and wellbeing. But sometimes, no matter how hard we try, we just can’t seem to fall asleep or stay asleep.

That’s where bedtime bites come in – small, healthy snacks that can help promote relaxation and better sleep. In this article, we’ll explore the best foods for a restful night and why they work.

1. Almonds

Almonds are a great source of magnesium, a mineral that is essential for a good night’s sleep. Magnesium helps to relax muscles and calm the nervous system, making it easier to fall asleep and stay asleep.

Just a handful of almonds, about 1 ounce, can provide approximately 20% of the daily recommended amount of magnesium.

2. Cherry juice

Cherry juice is a natural source of melatonin, a hormone that regulates our sleep-wake cycle. Drinking a glass of cherry juice before bed can help increase the levels of melatonin in our body, promoting a more restful and restorative sleep.

In one study, participants who drank tart cherry juice twice a day for two weeks reported improved sleep quality and duration.

3. Bananas

Bananas are a good source of tryptophan, an amino acid that helps to produce serotonin and melatonin in our body. These hormones play a key role in regulating our sleep-wake cycle and promoting relaxation.

Eating a banana before bed can help increase the levels of these hormones, making it easier to fall asleep and stay asleep.

4. Greek yogurt

Greek yogurt is a good source of calcium, a mineral that helps to regulate muscle and nerve function. Calcium can also help to reduce stress and promote relaxation, making it easier to fall asleep.

Additionally, Greek yogurt contains protein, which can help to keep us feeling full and satisfied throughout the night.

5. Herbal tea

Herbal teas, such as chamomile and valerian root, have a calming effect on the body and can help promote relaxation and better sleep. Chamomile tea contains apigenin, a compound that binds to receptors in our brain that promote sleepiness.

Valerian root is a natural sedative that has been used for centuries to help relieve anxiety and promote sleep.

6. Whole grain crackers

Whole grain crackers are a good source of complex carbohydrates, which can help to increase the levels of serotonin in our body. Serotonin is a neurotransmitter that helps to regulate mood, appetite, and sleep.

Eating a few whole grain crackers before bed can help to promote relaxation and better sleep.

7. Warm milk

Warm milk is a classic bedtime drink that has been used for centuries to promote relaxation and better sleep. Milk contains tryptophan, an amino acid that helps to produce serotonin and melatonin in our body.

Heating the milk can also help to make it more soothing and comforting, promoting relaxation.

8. Dark chocolate

Dark chocolate contains small amounts of caffeine, which can help to increase alertness and focus during the day. However, it also contains a compound called theobromine, which has a relaxing effect on the body.

Eating a small piece of dark chocolate before bed can help to promote relaxation and better sleep.

9. Kiwi

Kiwi is a good source of serotonin, a neurotransmitter that helps to regulate our sleep-wake cycle. Eating a kiwi before bed can help to increase the levels of serotonin in our body, promoting a more restful and restorative sleep.

Additionally, kiwi is a good source of vitamin C, which can help to reduce inflammation and improve overall health.

10. Hummus

Hummus is a good source of protein and complex carbohydrates, which can help to promote relaxation and better sleep. Additionally, hummus is made from chickpeas, which are a good source of magnesium and tryptophan.

Eating a few tablespoons of hummus before bed can help to promote relaxation and better sleep.