Sleep is one of the essential components of a healthy lifestyle. A good sleep can enhance brain function, reduce the risk of illness, and improve mood. However, some people struggle to get enough of it.

Fortunately, there are some foods that you can eat to help you improve your sleep quality. Here are four foods that can guarantee a great night’s sleep:.

1. Chickpeas

Chickpeas, also known as garbanzo beans, are an excellent source of tryptophan. Tryptophan is an amino acid that helps your body produce serotonin, which is a neurotransmitter that contributes to feelings of happiness and relaxation.

Serotonin is also a precursor to melatonin, which is a hormone that regulates sleep-wake cycles. Additionally, chickpeas are a good source of vitamin B6 and magnesium, which are essential for synthesizing melatonin.

One way to incorporate chickpeas into your diet is to make hummus, which is a popular dip made from chickpeas, tahini, lemon juice, and garlic. You can also sprinkle cooked chickpeas onto a salad or eat them as a snack.

2. Cherry Juice

Cherries are a natural source of melatonin, which can help regulate your sleep-wake cycles. Drinking cherry juice before bedtime can help you fall asleep faster and stay asleep longer.

One study found that adults who drank two cups of cherry juice per day for two weeks experienced an average of 84 minutes more sleep per night.

You can drink cherry juice alone or mix it with other juices to create a delicious and healthy beverage. Just be sure to choose a brand that does not contain added sugars or artificial flavors.

3. Bananas

Bananas are another excellent source of tryptophan. They are also rich in magnesium and potassium, which can help relax your muscles and promote sleep. Additionally, bananas contain vitamin B6, which is necessary for the production of melatonin.

You can eat a banana as a healthy snack or add it to smoothies or oatmeal. If you’re feeling indulgent, you can even make banana bread.

4. Almonds

Almonds are a good source of magnesium, which can help relax your muscles and promote sleep. They also contain protein, which can help regulate your blood sugar levels and prevent nighttime hunger.

Additionally, almonds are a rich source of vitamin E, which can help improve the quality of your sleep.

You can eat almonds as a snack or add them to salads and stir-fries. You can also use almond milk as a dairy-free alternative to regular milk. Just be sure to choose unsweetened almond milk to avoid added sugars.

By incorporating these four foods into your diet, you can improve the quality of your sleep and wake up feeling refreshed and rejuvenated.