Getting enough sleep is crucial for our physical and mental health. However, many people struggle with falling asleep or staying asleep throughout the night.

While there are several factors that can affect our sleep quality, believe it or not, the food we eat can play a significant role in helping us sleep better. Here are ten foods that can help you get a good night’s rest.

1. Chamomile Tea

Chamomile tea is one of the most popular herbal teas used for its calming properties. The tea contains an antioxidant called apigenin, which helps reduce inflammation and promote relaxation, making it an excellent bedtime drink.

Chamomile tea doesn’t contain caffeine, which can interfere with sleep, making it a healthy and safe choice for a pre-bedtime drink.

2. Turkey

We have all heard about the post-Thanksgiving meal sleepiness that many people experience. Turkey is an excellent source of tryptophan, an amino acid that helps the body produce serotonin, a neurotransmitter that helps regulate sleep.

Tryptophan is essential in the production of melatonin, a hormone that regulates the sleep-wake cycle, making turkey a great food choice for a good night’s rest.

3. Kiwi

Kiwi may not be the first food that comes to mind when you think of sleep-promoting foods, but it should be. Studies have shown that eating kiwi before bed can significantly improve sleep quality.

Kiwis are high in serotonin, antioxidants, and vitamin C, which help regulate the sleep-wake cycle and reduce inflammation and stress levels, making it easier to fall asleep and stay asleep.

4. Almonds

Almonds are a great food source of magnesium, which can help alleviate stress, reduce anxiety, and promote sleep. Magnesium also helps regulate levels of GABA, a neurotransmitter that helps the body relax and fall asleep.

A handful of almonds before bed can help you unwind and have a restful night’s sleep.

5. Tart Cherry Juice

Tart cherry juice is a good source of melatonin, the hormone that helps regulate the sleep-wake cycle.

Tart cherry juice has anti-inflammatory properties that can help reduce muscle inflammation and soreness, making it an excellent choice for athletes and active individuals who need a good night’s sleep to recover properly.

6. Bananas

Bananas are high in potassium, magnesium, and tryptophan, which makes them a great bedtime snack option. Potassium helps relax muscles, reducing nighttime cramps and discomfort.

Magnesium helps alleviate stress and promote relaxation, while tryptophan helps produce serotonin, which is essential in regulating sleep.

7. Warm Milk

Warm milk is an old-school remedy for promoting sleep, and for a good reason. Milk contains tryptophan, which helps produce serotonin, promoting relaxation, and sleepiness.

Milk also has calcium, which helps the brain use tryptophan to increase the production of melatonin, helping regulate our sleep-wake cycles.

8. Oatmeal

Oats are a great source of complex carbohydrates, which help regulate blood sugar levels, making it easier to relax and fall asleep. Oats also contain melatonin, helping regulate the sleep-wake cycle.

A warm bowl of oatmeal before bed can promote a restful night’s sleep.

9. Dark Chocolate

While you might think chocolate isn’t the best bedtime snack, dark chocolate is an exception. Dark chocolate contains magnesium, which helps alleviate stress and promote relaxation, making it easier to fall asleep.

Dark chocolate also contains tryptophan, which helps produce serotonin, making it an excellent food option to help promote sleep.

10. Honey

Honey is a natural sleep aid that contains glucose, which tells the brain to turn off the production of orexin, a neurotransmitter that regulates arousal.

When we go to bed, our brains are supposed to naturally turn off the production of orexin, but sometimes it doesn’t. Honey can help turn off the production of orexin, making it easier to fall asleep and stay asleep through the night.