Many people suffer from sleep problems, and if you’re one of them, there’s a good chance food could be the culprit. The right diet can do wonders for your sleep quality, helping you snooze soundly and wake up feeling refreshed.

1. Cherries

Cherries are a rich source of melatonin, a hormone that regulates sleep and wakefulness. One study found that drinking cherry juice twice a day improved sleep duration and quality in older adults with insomnia.

Another study found that tart cherry juice increased melatonin levels and improved sleep efficiency.

2. Almonds

Almonds are a rich source of magnesium, a mineral that helps muscle relaxation and promotes sleep. They also contain tryptophan, an amino acid that helps your body produce more serotonin, a neurotransmitter that helps regulate mood and sleep.

3. Bananas

Bananas are a good source of potassium and magnesium, two minerals that help relax muscles and promote sleep. They also contain tryptophan and vitamin B6, which helps your body produce melatonin.

4. Chamomile Tea

Chamomile tea is an herbal tea that has been used for centuries to promote relaxation and sleep. It contains apigenin, an antioxidant that binds to receptors in the brain that promote sleepiness and reduce anxiety.

5. Walnuts

Walnuts are a good source of melatonin, magnesium, and tryptophan. Studies have found that eating walnuts before bed can improve sleep quality, increase melatonin levels, and reduce anxiety.

6. Kiwi

Kiwi is a good source of vitamin C and serotonin, a neurotransmitter that helps regulate mood and sleep. One study found that eating kiwi before bed improved sleep quality and duration in adults with sleep problems.

7. Warm Milk

Warm milk is a classic sleep aid that has been used for centuries. Milk contains tryptophan, which helps your body produce more serotonin, and calcium, which helps regulate muscle movement and relaxation.

Drinking warm milk before bed can help you fall asleep faster and improve sleep quality.