The quality of our sleep is important for our physical and mental health. Getting enough sleep helps our body and mind function optimally. However, not everyone is able to get a good night’s sleep.

If you struggle with insomnia or are often sleep-deprived, you may want to consider adding these 7 foods to your diet:.

1. Almonds

Almonds are a good source of magnesium, a mineral that helps to relax muscles and promote sleep. In fact, a deficiency in magnesium has been linked to insomnia.

In addition to helping you sleep, magnesium can also reduce anxiety, which can contribute to sleep problems. Almonds are also high in healthy fats and protein, which help you feel full and satisfied, so you do not wake up hungry during the night.

2. Cherries

Cherries are one of the few natural sources of melatonin, a hormone that regulates sleep-wake cycles in the body. Melatonin levels rise in the body as it gets dark outside, and decrease as it becomes light, signaling your body when it is time to sleep.

Consuming cherries or cherry juice can help to increase your melatonin levels and improve your sleep. Additionally, cherries have anti-inflammatory properties that may help to reduce pain and inflammation, which can also interfere with sleep.

3. Kiwi

Kiwi is another fruit that has been shown to improve sleep quality. Like cherries, kiwi has high levels of antioxidants and serotonin, which can help to regulate your sleep-wake cycle.

A 2011 study found that people who ate kiwi before bed fell asleep faster, slept longer, and had better sleep quality than those who did not consume kiwi.

4. Valerian Root

Valerian root is an herb that has been used for centuries as a natural remedy for insomnia. Valerian root contains compounds that can help to calm the nerves and promote relaxation, which can improve sleep quality.

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Valerian root is available in supplement form, as a tea, or as an extract.

5. Turkey

Turkey is a good source of tryptophan, an amino acid that helps to promote sleep. Tryptophan is a precursor to serotonin, a neurotransmitter that regulates mood and sleep.

Consuming foods high in tryptophan, such as turkey, can help to increase serotonin production in the brain and improve sleep quality. However, it is important to note that tryptophan needs to be consumed in combination with carbohydrates to have the desired effect.

6. Chamomile Tea

Chamomile tea is a popular herbal remedy for insomnia. Chamomile contains compounds that can help to relax the muscles and calm the nerves, promoting sleep and relaxation.

Drinking chamomile tea before bed can help you fall asleep faster and improve the overall quality of your sleep.

7. Oatmeal

Oatmeal is a good source of carbohydrates, which can help to increase tryptophan levels in the brain. As mentioned earlier, tryptophan is an amino acid that promotes sleep by increasing serotonin production.

Oatmeal is also rich in magnesium, which can help to calm the muscles and promote relaxation.

If you are struggling with insomnia or sleep deprivation, adding these 7 foods to your diet may help to promote better sleep. However, it is important to note that diet is just one aspect of sleep health.

It is also important to practice good sleep hygiene, such as avoiding screens before bed, keeping a consistent sleep schedule, and creating a dark, quiet, and comfortable sleep environment.