Getting a good night’s sleep is essential for your overall health and wellbeing. But with the stresses of everyday life, it can be tough to wind down and relax at night. Fortunately, certain foods can help you sleep better by calming your mind and body.

Here are 10 foods that can improve your sleep quality:.

1. Cherries

Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Eating cherries or drinking cherry juice can help increase melatonin levels in your body, making it easier for you to fall asleep and stay asleep.

2. Almonds

Almonds are rich in magnesium, a mineral that can relax your muscles and promote sleep. Eating a handful of almonds before bed can help calm your mind and improve your sleep quality.

3. Bananas

Bananas are high in potassium, which can help regulate your blood pressure and heart rate, promoting relaxation and sleep.

They also contain tryptophan, an amino acid that can help your body produce more melatonin and serotonin, two hormones that play a key role in sleep.

4. Warm Milk

A glass of warm milk before bed has been a popular sleep remedy for centuries. Milk contains tryptophan, the same amino acid found in bananas, as well as calcium, which can help promote muscle relaxation and sleep.

5. Whole Grains

Whole grains like brown rice and quinoa are rich in complex carbohydrates and fiber, which can help regulate your blood sugar levels and promote a steady release of energy throughout the night.

This can help prevent waking up hungry or feeling restless during the night.

6. Chamomile Tea

Chamomile tea has long been used as a natural remedy for anxiety and insomnia. This tea contains chamomile, a herb that can promote relaxation and help you fall asleep faster.

Drinking a cup of chamomile tea before bed can help calm your mind and improve your sleep quality.

7. Oatmeal

Oatmeal is rich in complex carbohydrates, which can help regulate your blood sugar levels and promote a steady release of energy throughout the night. It also contains melatonin, the sleep-regulating hormone found in cherries.

8. Turkey

Turkey is another food rich in tryptophan, the amino acid that can help your body produce more melatonin and serotonin. Eating a small serving of turkey before bed can help you relax and fall asleep faster.

9. Dark Chocolate

Dark chocolate is rich in magnesium, the mineral that can relax your muscles and promote sleep. It also contains tryptophan and serotonin, two hormones that can help improve your sleep quality.

But be sure to choose dark chocolate with a high percentage of cocoa (70% or higher) and eat it in moderation.

10. Kiwi

Kiwi is a natural source of serotonin, the hormone that plays a key role in sleep. Eating two kiwis before bed can help increase your serotonin levels, making it easier for you to fall asleep and stay asleep.