We all desire a good night’s sleep, but do you know that what you eat could have a significant impact on the quality of your sleep? Getting sufficient and restful sleep is linked to many health benefits, including a healthier heart, improved brain function, and a better mood.

Here are 30 foods you can include in your diet to help you sleep better.

1. Almonds

Almonds contain magnesium, which is known for its relaxation-promoting properties. Magnesium can help relax your muscles and promote a calming effect on your body, thus contributing to a restful night’s sleep.

2. Chamomile Tea

Chamomile tea contains an antioxidant called apigenin, which can bind to specific receptors in your brain that promote sleepiness and reduce insomnia. Drinking chamomile tea before bed could help you get a more restful night’s sleep.

3. Kiwi Fruit

Kiwi fruit contains serotonin, which is a neurotransmitter in the brain that can help regulate sleep. A 2011 study found that eating kiwi fruit could lead to significant improvements in sleep quality in adults with sleep problems.

4. Tart Cherry Juice

Tart cherry juice is rich in melatonin, a hormone that regulates sleep-wake cycles. Drinking tart cherry juice has been found to increase sleep time and efficiency, reduce insomnia symptoms, and improve sleep quality in adults.

5. Walnuts

Walnuts are also a good source of melatonin, and they also contain tryptophan, an amino acid that can help promote sleep. Try snacking on some walnuts before bed to help you get a restful night’s sleep.

6. Warm Milk

There is a reason why our parents used to give us warm milk before bed – it can help us sleep better! Milk contains tryptophan, which can help promote sleep, and it also contains calcium, which can help regulate muscle movement and promote muscle relaxation.

7. Bananas

Bananas are a good source of magnesium and potassium, which can help relax muscles and promote the release of melatonin – the hormone that signals to our bodies that it’s time to sleep.

8. Jasmine Rice

Jasmine rice has a high glycemic index, which means that it can increase the production of insulin and tryptophan, promoting the release of melatonin and improving sleep quality.

One study found that consuming jasmine rice four hours before bed led to significant improvements in sleep quality among some adults.

9. Dark Chocolate

Dark chocolate is a good source of magnesium and contains serotonin, which can help promote relaxation and reduce stress, which are both important for getting a good night’s sleep.

However, it is important to choose dark chocolate with a high percentage of cocoa, and to consume in moderation due to its caffeine content.

10. Fatty Fish (Salmon, Tuna, Mackerel)

Fatty fish are high in omega-3 fatty acids, which have been linked to better sleep quality. A 2019 study found that increasing omega-3 intake was associated with improvements in sleep in healthy young adults.

11. Hummus

Hummus contains chickpeas, which are a good source of tryptophan, an amino acid that can help promote sleep. Enjoying a small serving of hummus with whole-grain crackers before bed could help you sleep better.

12. Cottage Cheese

Cottage cheese is a good source of protein, which can help promote muscle growth and repair. It also contains tryptophan, which can increase the production of serotonin and promote relaxation, leading to a better night’s sleep.

13. Pumpkin Seeds

Pumpkin seeds are a good source of magnesium and tryptophan, both of which can help promote relaxation and aid in sleep. They are also a good source of the hormone melatonin, which can help regulate sleep-wake cycles.

14. Passionflower Tea

Passionflower tea contains compounds that can help increase levels of GABA, a neurotransmitter in the brain that can promote relaxation and reduce anxiety, contributing to better sleep.

It also contains apigenin, an antioxidant that can promote drowsiness and improve sleep quality.

15. Sweet Potatoes

Sweet potatoes are a good source of potassium, which can help relax muscles and promote sleep.

They are also high in complex carbohydrates, which can help increase levels of tryptophan in the brain, leading to an increase in the production of melatonin.

16. Oatmeal

Oatmeal is a good source of melatonin and also contains complex carbohydrates, which can help increase levels of tryptophan in the brain. Try having a small bowl of oatmeal before bed for a more restful night’s sleep.

17. Greek Yogurt

Greek yogurt is a good source of protein and calcium, which can help promote muscle relaxation and healthy sleep. It also contains tryptophan, which can help increase the production of melatonin and promote relaxation.

18. Lavender Tea

Lavender tea contains compounds that can help promote relaxation and reduce anxiety, which are both important for getting a good night’s sleep. The aroma of lavender has also been found to have a sedative effect, leading to more restful sleep.

19. Cherries

Cherries are a rich natural source of melatonin, which can help regulate sleep-wake cycles and improve sleep quality. They are also high in antioxidants, which can protect the brain from stress and inflammation, contributing to better sleep.

20. Turkey

Turkey is a good source of tryptophan, which can promote relaxation and increase the production of serotonin and melatonin, leading to better sleep. Enjoying a small serving of turkey before bed could help you get a more restful night’s sleep.

21. Green Leafy Vegetables

Green leafy vegetables are a good source of calcium, which can help promote muscle relaxation and healthy sleep. They are also high in antioxidants, which can protect the brain from stress and inflammation, contributing to better sleep.

22. Grapes

Grapes are a good source of melatonin, which can help regulate sleep-wake cycles and improve sleep quality. They are also high in antioxidants, which can protect the brain from stress and inflammation.

23. Peanuts

Peanuts are a good source of protein and tryptophan, which can promote relaxation and increase the production of serotonin and melatonin, leading to better sleep. Snacking on a small serving of peanuts before bed could help you sleep better.

24. Spinach

Spinach is a good source of magnesium, which can help relax muscles and promote relaxation, leading to better sleep. It is also a good source of antioxidants, which can protect the brain from stress and inflammation.

25. Whole-Wheat Bread

Whole-wheat bread is a good source of complex carbohydrates, which can help increase levels of tryptophan, leading to an increase in the production of melatonin.

Try having a small slice of whole-wheat bread with peanut butter before bed for a more restful night’s sleep.

26. Cereal

Cereal is a good source of complex carbohydrates, which can help increase levels of tryptophan in the brain and promote relaxation, leading to a more restful night’s sleep.

27. Edamame

Edamame is a good source of protein and tryptophan, which can promote relaxation and increase the production of melatonin and serotonin, leading to better sleep. Enjoying a small serving of edamame before bed could help you sleep better.

28. Bacon

Bacon contains tryptophan, which can help promote relaxation and increase the production of melatonin and serotonin, leading to better sleep. However, it is important to consume bacon in moderation due to its salt and fat content.

29. Rice Cakes

Rice cakes are a good source of complex carbohydrates, which can help increase levels of tryptophan in the brain and promote relaxation, leading to a more restful night’s sleep.

Try having a rice cake with peanut butter before bed for a more restful night’s sleep.

30. Decaffeinated Tea

Decaffeinated tea is a good source of the amino acid theanine, which can promote relaxation and improve sleep quality. Enjoying a cup of decaffeinated tea before bed can help calm your mind and promote a restful night’s sleep.