1. Kiwi

Kiwis are a nutritious fruit that is low in calories and high in antioxidants. They reduce inflammation and blood cholesterol. Studies found that eating kiwi 1 hour before bedtime improves sleep onset, duration, and efficiency in adults. This is due to its high serotonin content. Serotonin is a chemical that helps regulate your sleep pattern. Thus, eating 1 or 2 kiwis near bedtime might help you sleep better.

2. Cherry Juice

Cherries are rich in antioxidants, magnesium, and potassium, which aid in relaxation. Also, tart cherry juice promotes restful sleep due to its high amounts of melatonin, a hormone that regulates sleep cycles. Studies found that it helps people suffering from insomnia, especially older adults.

3. Avocado

Avocados are rich in potassium and magnesium. Both minerals help you relax and improve your sleep quality. Take half of an avocado on a slice of whole wheat toast or in a salad for a filling and satisfying dinner before bedtime.

4. Almonds

Almonds are a great source of nutrients. They contain good fats, fibers, B vitamins, magnesium, and melatonin. These nutrients help reduce the risk of heart diseases and promote better sleep quality. Studies found that almonds help you sleep longer and more deeply. Enjoy your almonds as a night snack.

5. Walnuts

Walnuts are a great source of healthy fats, including omega-3 fatty acids. These fatty acids, along with their melatonin content, help improve your sleep pattern. Thus, eating a handful of walnuts two hours before bed can help you sleep faster.

6. Chicken and Turkey

Chicken and turkey are high-protein sources that preserve your muscles and control appetite. They contain an amino acid called tryptophan, which increases the production of melatonin that regulates sleep patterns. In addition, studies found that consuming protein sources before bed contributes to better sleep quality. A great dinner idea would be a slice of whole wheat toast with turkey slices or grilled chicken.

7. Fatty Fish

Fatty fish such as salmon and tuna are some of the most nutritious foods. They are a good source of vitamin D and omega-3 fatty acids. These nutrients contribute to the regulation of serotonin and therefore better sleep quality. Try to consume oily fish two times per week to boost your heart and brain health.

8. Banana

Bananas are a great source of magnesium and potassium, which help relax tense muscles, making them an ideal bedtime snack. They also contain tryptophan, which aids in the production of calming hormones in the brain. Enjoy them whole or blend them into a smoothie with milk.

9. Chamomile Tea

Chamomile tea is well-known for its sleep-promoting properties. It contains an antioxidant called apigenin, which can help reduce anxiety and promote relaxation, making it easier to fall asleep. In addition, studies found that having a warm cup of chamomile tea before bed gives a signal to your body to relax and prepare for sleep.

10. Dairy Products

Dairy products such as milk, yogurt, and cottage cheese may improve your sleep quality. They are rich in tryptophan, which facilitates the body’s ability to fall asleep. You can take a cup of warm milk or a yogurt bowl with granola and almonds.

To sleep better, try to avoid caffeine, alcohol, spicy food, and heavy meals near bedtime, as these can disrupt sleep.