Sleeping is an essential part of our life. It helps our body to recover and repair from external damages or harms. A good night’s sleep is necessary for functioning well throughout the day.

However, many people find it hard to fall asleep, or they wake up in the middle of the night and cannot go back to sleep. Lack of sleep can cause irritability, fatigue, and even depression. Did you know that eating certain foods can help you sleep better? Here are the top four foods to consume if you want to sleep like a baby.

1. Almonds

Almonds are a great source of magnesium, which is a mineral that helps improve the quality of your sleep. Magnesium aids in relaxing your muscles and nervous system. It also helps to decrease the level of cortisol, a hormone that causes stress.

In addition to magnesium, almonds are a source of protein, which can help us feel full and satisfied. They also contain healthy fats that can support heart health.

Almonds can be consumed as a snack or added to different dishes, such as salads, smoothies, or oatmeal. A serving size of about 1 ounce (28 grams) of almonds daily can give you the benefits without too many extra calories.

2. Chamomile Tea

Chamomile tea has been used as a remedy for sleeping problems for centuries. The herb contains apigenin, an antioxidant that binds to specific receptors in the brain that promote sleepiness.

Chamomile tea also has a calming effect, which can help alleviate stress and anxiety that can prevent sleep. Drinking a cup of chamomile tea before bed can help you fall asleep faster and can improve the quality of your sleep.

You can purchase chamomile tea bags from your local grocery store or make your own tea using dried chamomile flower heads. Infuse them in boiling water for a few minutes and enjoy.

Avoid adding sugar or milk to your chamomile tea, as it may disrupt your sleep.

3. Kiwi

Did you know that kiwi is loaded with nutrients that can help you sleep better? Kiwi is an excellent source of vitamin C, which can help reduce inflammation and maintain your immune system.

It also contains serotonin, a neurotransmitter that helps regulate normal sleep patterns. Kiwi also has antioxidants and fiber that can promote good digestive health.

Some studies have suggested that consuming kiwi before bed can help improve the quality and duration of sleep in adults. A serving size of one or two kiwis in the evening can be a tasty and healthy snack to have before bedtime.

4. Walnuts

Walnuts are a rich source of tryptophan, an amino acid that helps the body produce serotonin. Serotonin plays a vital role in regulating sleep, mood, and appetite.

Walnuts are also a source of melatonin, a hormone that tells our brain when it is time to sleep. The omega-3 fatty acids present in walnuts can also help decrease inflammation and reduce the risk of heart disease.

A handful of walnuts in the evening can be a healthy and nutrient-dense snack. Walnuts can also be added to salads, yogurt, or smoothies for an extra boost of nutrients.

Conclusion

Eating a balanced diet and incorporating these four foods into your diet can help improve the quality and duration of your sleep. It’s a natural way to wake up feeling rested and energized.

Along with these foods, practicing other healthy sleeping habits such as avoiding caffeine in the evening, decreasing screen time and setting a regular sleep schedule can also make a positive impact on your sleep.