Sleep is essential to our well-being, yet many people struggle with getting enough quality sleep. Insomnia, fragmented sleep, and other sleep disorders can affect our health and happiness, making it difficult to focus and perform our daily tasks.

Fortunately, there are many foods that can help improve sleep quality and promote better rest. These foods can help calm the mind, reduce stress and anxiety, and regulate sleep-inducing hormones.

Foods to Eat for Better Sleep

If you’re struggling with getting enough sleep, consider adding these foods to your diet to help improve your rest:.

1. Kiwi

Kiwi is a fruit that’s rich in antioxidants, which can help reduce inflammation and improve sleep quality.

In one study, participants who ate two kiwis one hour before bedtime fell asleep faster and slept more soundly than those who didn’t eat kiwis.

2. Tart Cherry Juice

Tart cherry juice is a natural source of melatonin, a hormone that regulates sleep-wake cycles. Drinking tart cherry juice before bed can help improve sleep duration and quality, and reduce the time it takes to fall asleep.

3. Fish

Fish, such as salmon and tuna, is rich in omega-3 fatty acids, which can help reduce inflammation and improve sleep quality. Eating fish for dinner can help boost your levels of omega-3s and improve your sleep.

4. Leafy Greens

Dark, leafy greens such as spinach, kale, and chard are high in magnesium, a mineral that can help with relaxation and reduce anxiety. Adding leafy greens to your meals can help improve your sleep quality and promote relaxation.

5. Bananas

Bananas contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter that regulates sleep. Eating a banana before bed can help calm the mind and body and promote better sleep.

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6. Almonds

Almonds are a good source of magnesium and protein, which help promote relaxation and reduce anxiety. Eating a handful of almonds before bed can help calm the mind and improve sleep quality.

7. Herbal Tea

Drinking herbal tea before bed can help promote relaxation and improve sleep quality. Chamomile, valerian root, and passionflower are all herbs that have calming properties that can help improve sleep.

8. Oatmeal

Oatmeal is a great source of complex carbohydrates, which can help regulate blood sugar levels and promote the production of serotonin.

Eating oatmeal before bed can help your body produce more serotonin, promoting relaxation and improving sleep quality.

9. Warm Milk

Warm milk is a well-known sleep aid, as it contains tryptophan and calcium, which help promote relaxation and reduce anxiety. Drinking warm milk before bed can help calm the mind and promote better sleep.

10. Turkey

Turkey is another food that’s rich in tryptophan, which helps produce serotonin and promote relaxation. Eating turkey before bed can help calm the mind and promote better sleep.