​7 Healthy foods that can help you sleep better at night

Struggling to Sleep? Try These Foods for Better Rest

Have you ever found yourself staring at the ceiling, unable to sleep? Many of us have been there. The good news is that some foods in your kitchen can help. Certain foods contain natural compounds that calm your mind and body. They can help you fall asleep faster and stay asleep longer.

Before reaching for a late-night snack, consider these sleep-inducing options. Here are seven simple foods that can improve your sleep quality.

Almonds
Almonds are not just a healthy snack; they aid sleep too. They are rich in magnesium, which helps relax muscles and ease tension. Magnesium also supports melatonin production, making it easier to fall asleep. A small handful of almonds before bed can help you unwind after a long day.

Rice
Rice is comforting and filling, promoting better sleep. It’s high in carbohydrates, which boost tryptophan production. Tryptophan is an amino acid that helps create serotonin and melatonin—hormones that promote relaxation. Eating rice a few hours before bed can help you wind down effectively.

Warm Milk
Drinking warm milk before bed is a classic remedy for good reason. It boosts serotonin and melatonin production naturally, promoting relaxation and restful sleep. The warmth signals your body to slow down for the night. If you avoid dairy, oat or almond milk are great alternatives.

Kiwi
Kiwi is an excellent fruit choice before bedtime. It’s packed with antioxidants and contains serotonin, which regulates the sleep-wake cycle. Eating two kiwis about an hour before sleeping may help you relax more easily. Kiwis also provide vitamin C, lowering stress levels.

Fatty Fish
If you enjoy seafood, fatty fish like salmon or mackerel are great options at dinner. They’re rich in vitamin D and omega-3 fatty acids, which regulate serotonin levels and boost melatonin production for better sleep. Eating fatty fish supports both brain health and heart health.

Cherries
Cherries are delicious and a natural source of melatonin—the hormone regulating your sleep cycle. Eating cherries or drinking tart cherry juice can increase melatonin levels in your body. Cherries also contain antioxidants that reduce inflammation and stress.

Chamomile Tea
A cup of chamomile tea before bed helps promote relaxation. Chamomile has calming effects that reduce anxiety after a busy day. This soothing drink signals to your body that it’s time to slow down for the night.

Try incorporating these foods into your evening routine for improved sleep quality!