Are you struggling to get a good night’s sleep? You’re not alone. Many people have difficulty falling or staying asleep, and this can have a significant impact on overall health and well-being. While there are many factors that can affect sleep, including stress and lifestyle choices, what you eat can also play a role in your quality of sleep. In this article, we’ll explore 11 of the best foods to help you sleep, so you can rest easy and wake up feeling refreshed.

Turkey is a rich source of tryptophan, an amino acid that helps the body produce serotonin and melatonin, two hormones that are essential for regulating sleep. Including turkey in your dinner can help promote a sense of calm and relaxation, making it easier to fall asleep.

Almonds are a good source of magnesium, a mineral that plays a key role in supporting deep, restful sleep. Magnesium helps regulate neurotransmitters that are responsible for calming the body and mind, making almonds a great bedtime snack for those struggling with sleep.

Chamomile tea has long been celebrated for its calming and relaxing properties. It contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting sleepiness and reducing insomnia. Sipping on a warm cup of chamomile tea before bed can help prepare your body for a restful night’s sleep.

Kiwi is a nutrient-dense fruit that is high in vitamin C and serotonin, both of which have been linked to improved sleep quality. Consuming kiwi regularly has been shown to help people fall asleep faster and enjoy longer, uninterrupted sleep, making it a great addition to your evening routine.

Walnuts are a good source of tryptophan, melatonin, and healthy fats, all of which can contribute to better sleep. The combination of these nutrients can help regulate your internal clock, making it easier to fall asleep and stay asleep throughout the night. Snacking on a handful of walnuts before bed can be a great way to promote better sleep.

Fatty fish such as salmon, trout, and mackerel are high in omega-3 fatty acids, which have been shown to help improve sleep quality. Omega-3s can reduce inflammation and help regulate serotonin levels, promoting a more restful night’s sleep. Including fatty fish in your diet a few times a week can have a positive impact on your sleep patterns.

Bananas are a great source of magnesium and potassium, two minerals that have been linked to better sleep. Additionally, bananas contain tryptophan and vitamin B6, which are important for the production of serotonin and melatonin. Eating a banana as a bedtime snack can help relax your muscles and regulate your sleep-wake cycle.

Oatmeal is a complex carbohydrate that can help increase the production of melatonin, the hormone that regulates sleep. It also contains high levels of calcium, magnesium, phosphorus, and potassium, all of which can contribute to better sleep. Enjoying a warm bowl of oatmeal before bed can help promote a sense of relaxation and prepare your body for sleep.

Yogurt is a good source of calcium, which has been found to play a role in the regulation of melatonin production. Additionally, yogurt contains tryptophan, which can help improve sleep quality. Choosing a low-fat, plain yogurt as a bedtime snack can be a great way to support better sleep.