Insomnia can be a difficult and frustrating problem to deal with, especially when it causes you to feel fatigued and irritable during the day.

While there are many factors that can contribute to insomnia, including stress, anxiety, and sleep disorders, your diet can also play a role. Certain foods can interfere with sleep, while others can promote relaxation and help you get a good night’s rest. Here are some insomnia-fighting foods you can try adding to your diet.

1. Walnuts

Walnuts are a great source of magnesium, a mineral that plays a role in regulating sleep. In fact, magnesium deficiency has been linked to insomnia, so getting enough of this mineral in your diet is important.

Walnuts are also high in tryptophan, an amino acid that can help increase levels of serotonin in the brain, which can promote relaxation and improve mood.

2. Tart Cherries

Tart cherries, or Montmorency cherries, are a natural source of melatonin, a hormone that helps regulate sleep. Research has shown that consuming tart cherry juice may improve sleep quality and duration in adults with insomnia.

Tart cherries are also high in antioxidants, which can help reduce inflammation and oxidative stress in the body.

3. Almonds

Almonds are another good source of magnesium, as well as protein and healthy fats. Eating almonds before bed may help promote relaxation and increase the duration of sleep.

Almonds are also high in melatonin, which can help regulate the sleep-wake cycle and improve sleep quality.

4. Kiwi

Kiwi is a fruit that is high in vitamin C, which has been shown to improve sleep quality in people with sleep disorders. Kiwi is also a good source of serotonin, which can help promote relaxation and improve mood.

Eating kiwi before bed may help improve the duration and quality of sleep.

5. Chamomile Tea

Chamomile tea is a popular herbal tea that has been used for centuries as a natural sleep aid. Chamomile contains apigenin, a compound that can help promote relaxation and reduce anxiety.

Drinking chamomile tea before bed may help improve sleep quality and reduce symptoms of insomnia.

6. Valerian Root

Valerian root is a natural herbal remedy that has been used for centuries to promote relaxation and improve sleep quality.

Valerian root contains compounds that can help increase levels of GABA, a neurotransmitter that promotes relaxation and reduces anxiety. Taking valerian root before bed may help reduce symptoms of insomnia and improve sleep quality.

7. Warm Milk

Warm milk is a traditional bedtime remedy that many people swear by. Milk contains tryptophan, a compound that can help increase levels of serotonin in the brain and promote relaxation.

Drinking warm milk before bed may help improve sleep quality and reduce symptoms of insomnia.

8. Honey

Honey is a natural sweetener that can also promote relaxation and improve sleep quality. Honey contains glucose, which can help increase levels of insulin and promote tryptophan uptake in the brain.

Adding a spoonful of honey to chamomile tea or warm milk before bed may help improve sleep quality.

9. Whole Grains

Whole grains such as oats, barley, and quinoa are a good source of magnesium, fiber, and protein. Eating whole grains before bed may help promote relaxation and improve sleep quality.

Whole grains also have a low glycemic index, which means they release glucose into the bloodstream slowly, providing a steady source of energy throughout the night.

10. Fatty Fish

Fatty fish such as salmon, tuna, and mackerel are high in omega-3 fatty acids, which have been shown to improve sleep quality in people with sleep disorders.

Omega-3 fatty acids may help reduce inflammation and improve brain function, which can lead to better sleep. Eating fatty fish a few times a week may help improve sleep quality and reduce symptoms of insomnia.