Getting a good night’s sleep is essential for overall health and well-being. However, many people struggle to fall asleep or stay asleep throughout the night.

While there can be various factors contributing to sleep difficulties, such as stress or an uncomfortable sleep environment, your diet can also play a significant role. Certain snacks can help promote relaxation and better sleep. Here are 10 snacks that you can incorporate into your evening routine to help you sleep better at night:.

1. Almonds

Almonds are an excellent choice as an evening snack. They are a natural source of magnesium, which is known to promote relaxation and help regulate sleep.

Additionally, almonds also contain protein and healthy fats, which can help stabilize blood sugar levels and prevent spikes that can disrupt sleep.

2. Bananas

Not only are bananas a delicious and portable snack, but they are also rich in several nutrients that can aid in better sleep. Bananas contain potassium and magnesium, which help relax muscles and promote feelings of calmness.

They also contain vitamin B6, which is necessary for the conversion of tryptophan into serotonin, a neurotransmitter that regulates sleep.

3. Greek Yogurt

Greek yogurt is a versatile and healthy snack option to add to your bedtime routine. It is an excellent source of protein, which can help stabilize blood sugar levels and prevent hunger pangs during the night.

Greek yogurt also contains calcium, which promotes the production of melatonin, the hormone that regulates sleep-wake cycles.

4. Cherries

Tart cherries or cherry juice can be a natural remedy for improving sleep quality. Cherries are one of the few food sources that contain melatonin, the hormone that regulates sleep.

Consuming cherries or drinking cherry juice in the evening may help increase melatonin levels in the body and promote more restful sleep.

5. Herbal Tea

Sipping on a warm cup of herbal tea before bed can help relax your body and mind, signaling it’s time to wind down. Chamomile tea, in particular, is known for its calming properties and can help reduce anxiety and promote sleep.

Other herbal teas that may aid in better sleep include valerian root, lavender, and passionflower.

6. Kiwi

Kiwis are nutrient-dense fruits that have been linked to improved sleep quality. They contain high levels of antioxidants, such as vitamin C and serotonin, which can help regulate sleep patterns.

Kiwis also have a high water content, which can contribute to staying hydrated throughout the night.

7. Whole Grain Crackers with Hummus

Whole grain crackers paired with a small serving of hummus can make a satisfying and sleep-friendly snack.

Whole grains, such as whole wheat or rye, are rich in complex carbohydrates that can help increase the production of serotonin, the hormone that promotes relaxation and sleep. Hummus adds a protein boost, further supporting stable blood sugar levels.

8. Walnuts

Walnuts are not only a tasty and convenient snack; they are also a good source of sleep-enhancing compounds. These nuts are rich in melatonin, the hormone that regulates sleep.

Additionally, walnuts are an excellent plant-based source of omega-3 fatty acids, which have been associated with better sleep quality.

9. Oatmeal

A warm bowl of oatmeal can serve as a comforting and sleep-promoting snack. Oats are a natural source of melatonin and also contain complex carbohydrates that can help regulate blood sugar levels.

You can enhance the sleep-inducing effects of oatmeal by topping it with a sprinkle of cinnamon, which has been shown to improve sleep quality.

10. Dark Chocolate

Indulging in a small piece of dark chocolate (with at least 70% cocoa content) can satisfy your sweet tooth while also improving sleep. Dark chocolate contains serotonin precursors, such as tryptophan, which can aid in relaxation and better sleep.

However, it’s essential to consume dark chocolate in moderation due to its caffeine content.