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Take the test and see where you fall on the insomnia scale

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Getting good sleep is incredibly important for your overall health.

It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system ( 1, , 3).

There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties ().

Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.

Almonds are a type of tree nut with many health benefits.

An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women ().

Eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants.

It's been claimed that almonds may help boost sleep quality as well. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep ().

Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (, , ).

Yet, despite this, research on almonds and sleep is sparse.

One study examined the effects of feeding rats 400 milligrams (mg) of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract ( 1 6).

The potential sleep-related effects of almonds are promising, but more extensive human studies are needed.

If you want to eat almonds before bed to determine if they affect your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.

Summary
Almonds are a source of melatonin and the sleep-enhancing mineral magnesium, two properties that may make them a great food to eat before bed.

Turkey is delicious and nutritious.

It's high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite (, 18).

Additionally, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. It's an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV) ().

Turkey has a few properties that explain why some people become tired after eating it or think it encourages sleepiness. Most notably, it contains the amino acid tryptophan, which increases the production of melatonin (, 21).

The protein in turkey may also contribute to its ability to promote tiredness. There's evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night ().

More research is necessary to confirm turkey's potential role in improving sleep.

Summary
Turkey may be a great food to eat before bed due to its high amounts of protein and tryptophan, both of which may induce tiredness.

Chamomile tea is a popular herbal tea that may offer a variety of health benefits.

It's well known for its flavones. Flavones are a class of antioxidants that reduce the inflammation that often leads to chronic diseases, such as cancer and heart disease ().

There's also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality (, , 25).

Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia (, ).

One 2011 study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime wakening compared to those who didn't consume the extract ().

Another study found that women who drank chamomile tea for 2 weeks reported improved sleep quality compared to non-tea drinkers.

Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems ().

Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.

Summary
Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.

Kiwis are a low-calorie and very nutritious fruit.

One fruit contains only 42 calories and a significant amount of nutrients, including 71% of the DV for vitamin C. It provides men and women with 23% and 31%, respectively, of the vitamin K they need each day.

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed.

In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn't eat anything before bedtime.

Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% ( 34).

The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle (, 34, ).

It's also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects ( 34, ).

More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1-2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.

Summary
Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

Tart cherry juice has some impressive health benefits.

First, it provides modest amounts of a few important nutrients, such as magnesium and phosphorus. It's a good source of potassium too.

In a small study, adults with insomnia drank 8 ounces (240 ml) of tart cherry juice twice a day for 2 weeks. They slept 84 minutes longer and reported better sleep quality compared to when they didn't drink the juice ().

Although these results are promising, more extensive research is necessary to confirm the role of tart cherry juice in improving sleep and preventing insomnia.

Nevertheless, drinking some tart cherry juice before bed is worth a try if you struggle with falling or staying asleep at night.

Summary
Tart cherry juice contains the sleep-promoting hormone melatonin and may help induce a good night's sleep.

Fatty fish, such as salmon, tuna, trout, and mackerel, are incredibly healthy. What makes them unique is their exceptional amounts of vitamin D.

For example, a 3-ounce (85-gram) serving of sockeye salmon contains 570 international units (IU) of vitamin D. That's 71% of your DV. A similar serving of farmed rainbow trout contains 81% of your DV ().

Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

In one study, men who ate 10.5 ounces (300 grams) of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork.

This effect was thought to be the result of vitamin D. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality ().

Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply. More studies are needed to make a definite conclusion about the ability of fatty fish to improve sleep.

Summary
Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.

Walnuts are a popular type of tree nut.

They're abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 1.9 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, manganese, and copper ().

Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4.3 grams of protein per ounce, which may be beneficial for reducing appetite ( 18, , ).

Walnuts may also boost heart health. They've been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease ().

What's more, some researchers claim that eating walnuts improves sleep quality, as they're one of the best food sources of melatonin (, 53).

There's not much evidence to support the claims about walnuts improving sleep. In fact, there haven't been any studies that focus specifically on their role in promoting sleep.

Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.

Summary
Walnuts have a few properties that may promote better sleep. For instance, they're a great source of melatonin and healthy fats.

Passionflower tea is another herbal tea that's been traditionally used to treat a number of health ailments.

It's a rich source of flavonoid antioxidants. Flavonoid antioxidants are known for their role in reducing inflammation, boosting immune health, and reducing heart disease risk ().

Additionally, passionflower tea has been studied for its potential to reduce anxiety.

The antioxidant apigenin may be responsible for passionflower's anxiety-reducing effects. Apigenin produces a calming effect by binding to certain receptors in your brain ().

There's also some evidence that passionflower increases the production of the brain chemical gamma aminobutyric acid (GABA). GABA works to inhibit other brain chemicals that induce stress, such as glutamate ().

The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed.

In a 7-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality significantly better when they drank the tea compared to when they didn't drink the tea ().

More research is needed to determine whether passionflower promotes sleep.

Summary
Passionflower tea contains apigenin and has the ability to increase gamma aminobutyric acid (GABA) production. This may influence sleep.

White rice is a grain that's widely consumed as a staple food in many countries.

The major difference between white and brown rice is that white rice has had its bran and germ removed. This makes it lower in fiber, nutrients, and antioxidants.

Nevertheless, white rice still contains a decent amount of a few vitamins and minerals.

A 4-ounce (79-gram) serving of white rice provides 19% of your daily needs for folate. It also provides provides 21% of the daily thiamine needs for men and 22% of the daily thiamine needs for women (, , ).

A 4-ounce (79-gram) serving of long-grain white rice contains 13% of your DV for manganese ().

It's been suggested that eating foods with a high GI, such as white rice, at least 1 hour before bed may help improve sleep quality ().

One study compared the sleep habits of 1,848 people based on their intake of rice, bread, or noodles. Higher rice intake was associated with better sleep than bread or noodles, including longer sleep duration ().

Despite the potential role that eating white rice may have in promoting sleep, it's best consumed in moderation due to its comparative low amounts of fiber and nutrients.

Summary
White rice may be beneficial to eat before bed due to its high glycemic index (GI). A high GI may promote better sleep.

Several other foods and drinks have sleep-promoting properties. For example, they may contain high amounts of nutrients such as tryptophan.

However, in some cases, there's little research into their specific effects on sleep.

Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise (, , 66).

Bananas: Banana peels contain tryptophan and the fruit itself is a modest source of magnesium. Both of these properties may help you get a good night's sleep (, 67).

Oatmeal: Similar to rice, oatmeal is high in carbs with a bit more fiber and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin ().

Summary
Other foods and drinks, such as dairy products, bananas, and oatmeal, also contain nutrients known to improve sleep quality. Specific research into their effects on sleep may be limited, though.

Getting enough sleep is very important for your health.

Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.

Some foods and drinks contain high amounts of specific antioxidants and nutrients, such as magnesium and melatonin, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.

To reap the benefits of sleep-enhancing foods and drinks, it may be best to consume them 2-3 hours before bed. Eating immediately before going to sleep may cause digestive issues, such as acid reflux.

Overall, more research is necessary to conclude the specific role that foods and drinks have in promoting sleep, but their known effects are very promising.

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9 Foods and Drinks to Promote Better Sleep

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Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system ( 1, , 3). There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties ().

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Whether it's a jolt after a cup of coffee or drowsiness after Thanksgiving dinner, most people have personally experienced how food and drinks can affect their energy and alertness.

With as many as 35% of American adults suffering from symptoms of insomnia, it's understandable that there's a strong desire to take advantage of food and drinks for better sleep.

Both diet and sleep are complex, which means there's no silver bullet or single food that is guaranteed to help with sleep. However, there are some foods and drinks that may make it easier to get a great night's sleep.

Specific Foods That Can Affect Sleep

Researchers, including nutritionists and sleep experts, have conducted different types of studies to try to discover the best foods for sleep. While this research provides important clues, it's not conclusive. In general, there's a lack of direct evidence about specific foods that are good for sleep.

In addition, the range of varieties of cultivars of most foods means that their nutrient profile can be inconsistent. For example, some varieties of red grapes have high levels of melatonin while others have virtually none. Climate and growing conditions may further alter the nutrients in any particular food product.

That said, there are indications that certain foods can make you sleepy or promote better sleep. Sometimes this is based on a particular research study and in other cases on the underlying nutritional components of the food or drink.

Dietary choices affect more than just energy and sleepiness; they can play a major role in things like weight, cardiovascular health, and blood sugar levels just to name a few. For that reason, it's best to consult with a doctor or dietician before making significant changes to your daily diet. Doing so helps ensure that your food choices support not just your sleep but all of your other health priorities as well.

Kiwi

The kiwi or kiwifruit is a small, oval-shaped fruit popularly associated with New Zealand even though it is grown in numerous countries. There are both green and gold varieties, but green kiwis are produced in greater numbers.

Kiwifruit possess numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.

Some research has found that eating kiwi can improve sleep. In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.

It is not known for sure why kiwis may help with sleep, but researchers believe that it could relate to their antioxidant properties, ability to address folate deficiencies, and/or high concentration of serotonin.

Tart Cherries and Tart Cherry Juice

As the name indicates, tart cherries have a distinct flavor from sweet cherries. Sometimes called sour cherries, these include cultivars like Richmond, Montmorency, and English morello. They may be sold whole or as a tart cherry juice.

Several studies have found sleep benefits for people who drink tart cherry juice. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.

These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep. Tart cherries may also have an antioxidant effect that is conducive to sleep.

Malted Milk and Nighttime Milk

Malted milk is made by combining milk and a specially formulated powder that contains primarily wheat flour, malted wheat, and malted barley along with sugar and an assortment of vitamins. It is popularly known as Horlick's, the name of a popular brand of malted milk powder.

In the past, small studies found that malted milk before bed reduced sleep interruptions. The explanation for these benefits is uncertain but may have to do with the B and D vitamins in malted milk.

Milk itself contains melatonin, and some milk products are melatonin-enriched. When cows are milked at night, their milk has more melatonin, and this milk may be useful in providing a natural source of the sleep-producing hormone.

Fatty Fish

A research study found that fatty fish may be a good food for better sleep. The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning.

Researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body's regulation of serotonin. This study focused particularly on fish consumption during winter months when vitamin D levels tend to be lower.

Nuts

Nuts like almonds, walnuts, pistachios, and cashews are often considered to be a good food for sleep. Though the exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium and zinc that are essential to a range of bodily processes. In a clinical trial using supplements, it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia get better sleep.

Rice

Studies of carbohydrate intake and sleep have had mixed results overall, but some evidence connects rice consumption with improved sleep.

A study of adults in Japan found that those who regularly ate rice reported better sleep than those who ate more bread or noodles. This study only identified an association and cannot demonstrate causality, but it supports prior research that showed that eating foods with a high glycemic index around four hours before bedtime helped with falling asleep.

At the same time, sugary beverages and sweets have been tied to worse sleep, so it appears that not all carbohydrates and high glycemic index foods are created equal. Additional research is necessary to fully identify the sleep-related effects of different carbohydrates.

The impact of carbohydrates on sleep may be influenced by what is consumed with them. For example, a combination of a moderate amount protein that has tryptophan, a sleep-promoting amino acid, and carbohydrates may make it easier for the tryptophan to reach the brain. Turkey is an example of a protein with high levels of tryptophan.

Diet and Sleep: the Big Picture

It's natural to want to find a food to make you sleepy or the single best food for sleep, but it's important to be realistic. Sleep is a complicated process affected by many things including mental health, light exposure, and underlying physical issues.

Diet is also multifaceted. It isn't just one food; instead, it is cumulative, affected by when, what, and how much we eat throughout a day and over weeks, months, and years. Individuals can have distinct reactions to different diets, making it hard to generalize about the perfect diet for everyone.

Because of these factors, it's hard to design research studies that provide conclusive answers about the optimal food for sleep. While it's tempting to try to draw hard-and-fast conclusions from individual studies, the science doesn't support broad extrapolations.

Given the complexity of diet and sleep, for many people it may be more meaningful to focus on the big picture - healthy sleep and diet habits - rather than on individual foods and drinks.

Healthy Diet for Sleep

Nutritionists recommend eating a balanced and consistent diet that is made up mostly of vegetables and fruits. Properly designed, such a diet provides stable sources of essential vitamins and minerals, including those that can promote sleep. An example of this type of diet, the Mediterranean Diet, has been associated with heart health as well as with better sleep.

Many principles of a balanced and consistent diet go hand-in-hand with general tips for avoiding sleep disruptions related to food and drink:

Limit caffeine intake, especially in the afternoon or evening when its stimulant effects can keep you up at night.

Moderate alcohol consumption since it can throw off your sleep cycles even if it makes you sleepy at first.

Try not to eat too late so that you aren't still digesting at bedtime and are at less risk of acid reflux. Be especially careful with spicy and fatty foods late in the evening.

Sleep Hygiene

Your sleep environment and daily routines, known collectively as sleep hygiene, play a critical role in your ability to sleep well.

While some foods may help with sleep in general, they are less likely to be effective if you have poor sleep hygiene. For example, if your bedroom is noisy and bright or if you use electronic devices in bed, it may suppress your body's melatonin production and counteract the benefits of sleep-promoting food.

Reviewing your current sleep hygiene practices can be a starting point for sleeping better, and since it involves considering your daytime and pre-bed routines, this review may offer an opportunity to incorporate foods that are good for sleep into an overall plan to get more consistent and replenishing rest.

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The Best Foods to Help You Sleep - Sleep Foundation

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Whether it's a jolt after a cup of coffee or drowsiness after Thanksgiving dinner, most people have personally experienced how food and drinks can affect their energy and alertness. With as many as 35% of American adults suffering from symptoms of insomnia, it's understandable that there's a strong desire to take advantage of food and drinks for better sleep.

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Foods To Help You Fall Asleep Faster: Try These Healthy Late Night Snacks For A Good Night’s Sleep - Nucific

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Looking for foods to help you fall asleep faster? Try these healthy bedtime snack options that can help support rest when it comes to eating and falling asleep.

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Did you know that what you eat can affect your sleep? That's right - there are foods that can help us enjoy a blissful night's rest, while other foods and eating habits can prevent us from getting our needed zzz's.

"Foods higher in specific nutrients can enhance our ability to go to sleep and the quality of sleep," said Vandana Sheth, a California-based registered dietitian nutritionist who provides counseling about diet and sleep hygiene to clients.

That's probably welcome news for those of us who experience sleep problems occasionally or just about every night.

Below is a list of snacks and dinner foods worth considering for a good night's sleep.

1. Berries with yogurt

Carbohydrates in berries can help to amplify serotonin production in the brain, while yogurt is a source of sleep-promoting tryptophan. "Yogurt isn't just for breakfast, and it helps to satisfy that sweet, creamy treat that many individuals enjoy as a nighttime snack," said Nancy Z. Farrell Allen, a Virginia-based registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics.

2. Tart cherry juice with walnuts

This snack is rich in melatonin, a hormone that plays an important role in the body's sleep-wake cycle. Upon darkness, production of melatonin increases, helping to promote healthy sleep.

Though some people who have trouble sleeping may consider a melatonin supplement, tart cherries provide a natural source of the hormone. In one study, those who drank tart cherry juice had higher melatonin levels and experienced longer, better quality sleep compared to a placebo group. Tart cherry juice had beneficial effects on sleep in older adults with insomnia in another study.

Walnuts, along with pistachios and almonds, are another source of melatonin, and can be combined with a shot of tart cherry juice for a post-dinner snack, according to Sheth.

3. Chickpeas with a glass of milk

Chickpeas and milk are a source of tryptophan, an amino acid that can help to improve sleep. Tryptophan gets converted to melatonin in the brain, as well as serotonin, a neurotransmitter that helps promote sleep and relaxation.

I like roasting chickpeas with a little bit of olive oil and salt, which gives them a crunchy texture. (Simply rinse them, pat them dry, mix with oil and seasonings, then roast at 425 degrees Fahrenheit for 20 minutes.)

Enjoy them with a glass of warm milk for a nighttime snack. (Note that both cow's milk and soy milk are sources of tryptophan.)

4. Kiwifruit

Kiwi is a source of antioxidants and serotonin, which may help improve sleep onset, duration and efficiency - which refers to percentage of total time in bed actually spent in sleep - in adults with sleep disturbances according to one study.

An easy way to enjoy kiwi is to cut the fruit in half horizontally, and scoop the flesh with a spoon.

5. Spinach salad with quinoa, avocado and pumpkin seeds

Start your dinner with a salad containing these ingredients, which are rich sources of magnesium, a mineral needed for normal sleep.

"Magnesium regulates the neurotransmitter melatonin, and helps to keep our sleep cycles in check," Farrell Allen said.

Magnesium also works by increasing the neurotransmitter GABA, or gamma-aminobutyric acid, in the brain, which slows down your thinking and helps you fall asleep. In fact, not having adequate levels of the mineral can contribute to insomnia.

If you don't have pumpkin seeds, sunflower seeds and almonds are other good sources of magnesium, Farrell Allen explained.

For a bonus hit of flavor, add a sprinkle of toasted pine nuts as well.

6. Bananas with peanut butter

This combination is not only magnesium-rich, it will also help to blunt spikes in blood sugar and can be particularly helpful for those with diabetes, Sheth explained.

7. Protein-rich foods for dinner

Consider fish, eggs and cheese at dinnertime, as they contain the amino acid L-ornithine, Sheth explained. According to one small study, this amino acid can potentially relieve stress and improve sleep quality when it comes to fatigue.

8. Herbal tea

A cup of herbal tea can serve as a snoozeworthy beverage. "Some of my clients find chamomile tea helpful as part of their sleep routine to unwind and go to sleep," Sheth said. "It's soothing, calming and contains an antioxidant called apigenin which may help initiate the sleep cycle."

Passionflower tea may offer short-term sleep benefits for healthy adults with mild fluctuations in sleep quality, according to one study. "It actually increases levels of GABA in our brain," Sheth said.

9. Golden milk made with turmeric

Turmeric is calming to the stomach, and when you add it to warm milk, it can potentially help you fall asleep faster or sleep better, Sheth explained. You can add black pepper, which enhances our ability to absorb the curcumin, the bright yellow compound in turmeric that offers antioxidant and anti-inflammatory properties. "I also like to add cinnamon, nutmeg and honey," Sheth said.

Need a recipe? Try my anti-inflammatory golden milk.

These food items give you a variety of options and are easy to work into your weekly evening routine. Give them a try for a more peaceful night's rest.

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9 food ideas to help you sleep well | CNN

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Did you know that what you eat can affect your sleep? That's right - there are foods that can help us enjoy a blissful night's rest, while other foods and eating habits can prevent us from getting our needed zzz's.

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Sleep affects every aspect of health. Fortunately, some foods and drinks contain compounds that help control parts of the sleep cycle, meaning that they may help a person both fall and stay asleep.

Sleep quality and duration can affect a wide array of conditions, including:

However, getting enough sleep can be tricky. According to the Centers for Disease Control and Prevention (CDC), a third of adults in the United States report not getting a healthy amount of sleep.

Many chemicals, amino acids, enzymes, nutrients, and hormones work together to promote good sleep and regulate the sleep cycle. These include:

Although lots of foods contain low levels of these sleep-promoting compounds, only some have high concentrations that could potentially affect a person's sleep cycle.

Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:

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Almonds are rich in melatonin, which supports regular sleeping patterns.

Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.

A 1-ounce (oz) serving of whole almonds also 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep.

Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats.

Almonds are available to purchase in grocery stores, bulk-food stores, and online.

Warm milk is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.

However, the childhood association that many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Like a cup of tea, having a warm cup of milk before bed can be a relaxing nightly ritual.

Low-fat milk is also a great snack because it is nutritious and low in calories. Each cup of 1-percent low-fat milk contains approximately:

7.99 grams (g) of protein

300 mg of calcium

499 international units (IU) of vitamin A

101 IU of vitamin D

101 calories

Some research has looked at the link between kiwi consumption and sleep. In one small study, people who ate two kiwifruits 1 hour before bedtime for 4 weeks experienced improved total sleep time and sleep efficiency and also took less time to fall asleep.

If kiwi is beneficial for sleep, this may be because the fruit contains many sleep-promoting compounds, including:

The herb chamomile is a traditional remedy for insomnia.

Researchers think that a flavonoid compound called apigenin is responsible for chamomile's sleep-inducing properties.

Apigenin seems to activate GABA A receptors, a process that helps stimulate sleep.

Although has found only weak evidence that chamomile may improve sleep quality, having a warm cup of tea can be a soothing ritual to help a person mentally prepare for bed.

Chamomile tea is available in most grocery stores and online.

Walnuts contain a few compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Each 100-g serving of walnuts also contains other nutrients that can help sleep, such as:

158 mg of magnesium

441 mg of potassium

98 micrograms (µg) of folate

98 mg of calcium

Walnuts are high in melatonin, but researchers have not yet proven a solid association between eating these nuts and improved sleep.

People can purchase walnuts at the grocery store, in bulk-food stores, or online.

Cherries are rich in four different sleep-regulating compounds: melatonin, tryptophan, potassium, and serotonin. Researchers speculate that antioxidants called polyphenols in tart cherries may also influence sleep regulation.

In a 2018 review on the health benefits of cherries, the authors found a positive correlation between improved sleep and cherry consumption.

The researchers also concluded that the anti-inflammatory properties of cherries might help reduce pain after strenuous exercise and improve cognitive function.

Tart cherries also make a good snack before bed because they are rich in fiber, vitamin C, and vitamin E.

Fatty fish may help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is largely responsible for establishing a fixed sleeping and waking cycle.

Fatty fish are typically also high in a few other sleep-promoting nutrients. For example, a 3-oz fillet of wild Atlantic salmon :

416 mg of potassium

25 g of magnesium

170 mg of phosphorous

0.54 mg of zinc

2.7 µg of vitamin B-12

21 µg of folate

10 mg of calcium

In a , participants who ate 300 g of Atlantic salmon three times a week for 6 months fell asleep more quickly and functioned better during the day than those who ate chicken, beef, or pork with the same nutritional value.

The researchers concluded that these benefits were primarily due to an increase in vitamin D levels, as well as possible improvements in heart-rate regulation due to the omega-3 content.

Barley grass powder is rich in several sleep-promoting compounds, including GABA, calcium, tryptophan, zinc, potassium, and magnesium.

According to a 2018 review, barley grass powder may promote sleep and help prevent a range of other conditions.

People can mix barley grass powder into smoothies, scrambled eggs, salad dressings, and soups. It is available in some food stores and online.

Lettuce and lettuce seed oil may help treat insomnia and promote a good night's sleep. Some people claim that lettuce has a mild sedative-hypnotic effect.

Researchers believe that most of lettuce's sedative effects are due to the plant's n-butanol fraction, specifically in a compound called lactucin.

In a , mice that received n-butanol fraction preparations experienced an increase in sleep duration and a decrease in sleep latency, or the time it takes to fall asleep.

In a , researchers concluded that lettuce not only increased sleep duration in mice but that it also protected cells against inflammation and damage resulting from stress during sleep disturbances.

Aside from foods, other traditional or alternative remedies that can improve sleep include:

It is best to speak with a doctor before taking any new supplements to ensure that they will not interact with other medications or supplements or affect any existing medical conditions.

Some lifestyle and diet choices can also help improve sleep and a person's sleep cycle. These include:

avoiding foods that can cause heartburn, such as spicy or rich foods

avoiding foods and drinks that contain caffeine close to bedtime

choosing whole-grain foods in place of white bread, white pasta, and sugary foods

avoiding skipping meals

staying hydrated

exercising regularly

finishing eating more than 2-3 hours before bedtime

Many foods contain nutrients, chemicals, and other compounds that help control the body's sleep cycle.

Preliminary studies show that several types of nut, fruit, and seafood may improve sleep. People have used other foods and drinks for decades to treat insomnia and improve sleep.

Most potentially sleep-promoting foods are nutritious and unlikely to cause harm, so they should be safe for anyone without allergies to enjoy in moderation.

To get the potential benefits of some sleep-promoting foods, try eating them a few hours before bed to reduce the risk of indigestion and acid reflux.

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The best foods to help you sleep through the night

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Sleep affects every aspect of health. Fortunately, some foods and drinks contain compounds that help control parts of the sleep cycle, meaning that they may help a person both fall and stay asleep. Sleep quality and duration can affect a wide array of conditions, including: However, getting enough sleep can be tricky.

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Sleep is one of the most essential parts of our daily lives. A good night's sleep is critical to our health, giving our bodies time to rest, repair and rebuild. A lack of sleep can impact not just your mood, but also your motor skills, exercise performance and immune system.

But even though sleep is so important, many of us seem willing to do a lot that counteracts our ability to catch some quality ZZZs. "Sleep has become a cultural sacrificial lamb," says wellness expert Michael Roizen, MD. "We'd rather work late, binge TV or stalk social media. Our bodies just cannot shut down, or health problems make it hard to fall or stay asleep."

What may surprise you, though, is how much food factors into getting decent sleep. "Food relates directly to serotonin, a key hormone that - along with vitamin B6, B12 and folic acid - helps promote healthy sleep," says dietitian Kristin Kirkpatrick, RD.

It's important to understand how poor sleep affects your health - and how a good diet can help.

Why is sleep deprivation such a big deal?

Dr. Roizen doesn't take a lack of sleep lightly. He says people don't put lack of sleep in the same category as cigarettes or obesity because fatigue is more of a behind-the-scenes health threat - one that has a steady, creeping effect on our bodies. But the risks associated with lack of sleep are big.

Here's how it works: While you're sleeping, your body and brain cycle through various stages - ranging from light sleep to deep sleep - several times a night. Aside from dreaming, you're not aware of all this activity going on. That's perhaps one of the reasons people don't give sleep as much attention as they should: They don't feel anything the way they "feel" exercise or a change in eating habits.

But you shouldn't simply dismiss the importance of a good night's rest. When you fall asleep, your body's cells start their work. "Think of the inside of your body as a big factory of shift workers," Dr. Roizen says. "Cells clock in when you shut down. All day long, your body - at work, during exercise, while you're going about your day - has been put through a series of cellular stresses."

To maintain itself and recover from these cellular insults, your body needs a repair crew. Enter your shift workers. While you're sleeping, they're repairing your muscles, growing and strengthening neurons in your brain, and fortifying your body's damaged cells, he explains. These cells can't do their jobs optimally unless your body is shut down and in deep sleep.

If you don't give these cellular fixers enough time to work, your body never gets fully repaired, leaving you a bit more vulnerable and a lot less healthy. In practical terms, Dr. Roizen says lack of sleep can contribute to immune problems, memory issues, higher stress levels and even obesity. Because your brain never fully rids of its waste products (the "poop" from your brain cells is removed at night, and is done more efficiently the longer you sleep), you can develop inflammation in your memory centers, as well.

How sleep deprivation causes inflammation in your body

One of the worst effects a lack of sleep causes is a high inflammatory response, which is your body's way of fighting problems. If your body never shuts down for rest, that response remains at high levels and that, Dr. Roizen says, leads to a sort of friendly fire within the body. Your attacking immune cells begin to damage the healthy ones, putting you at an increased risk for heart disease, diabetes and arthritis.

"These bodily damages work in various ways," Dr. Roizen says. "But if you think about your body's function as a massive game of dominoes, you can see how it plays out. When you don't get enough sleep, you feel fatigued. When you feel fatigued, your body wants to raise energy levels, so it reaches for the fastest solution: sugar. When you reach for sugar, you gobble up stacks of cookies. And when you do that day after day after day, you gain a lot of weight."

Like many other health issues, Dr. Roizen emphasizes that sleep is one in which you may need to consider lifestyle and medical tactics to determine what'll work best for you. But you can also use food and nutrients to ease into some possible solutions to help change your verbs from "tossing and turning" to "sweet dreaming" - as long as that sweet dreaming doesn't actually include sweets.

What are foods that will help you sleep through the night?

So, what foods can help you maintain good, healthy sleep to allow your body to rest and recharge? "Try to consume foods that calm the body, increase serotonin levels and get you ready for restful sleep," says Kirkpatrick.

And while there are no magic sleep-inducing foods that immediately induce drowsiness, research shows that having meals high in fiber and low in saturated fat and simple carbs (sugar) should help. In fact, a study in The Journal of Clinical Sleep Medicine found that eating high-fiber, low-saturated-fat meals leads to deeper, more restorative sleep.

Ready to eat right for good sleep? Here are six food choices to get you started on the path to slumber.

1. Complex carbohydrates

Embrace whole-grain bread, cereals, pasta, crackers and brown rice. Avoid simple carbohydrates, including bread, pasta and sweets such as cookies, cakes, pastries and other sugary foods. These tend to reduce serotonin levels and do not promote sleep.

2. Lean proteins

Lean proteins include low-fat cheese, chicken, turkey and fish. These foods are high in the amino acid tryptophan, which tends to increase serotonin levels. Tryptophan can also be found in egg whites, soybeans and pumpkin seeds. On the flip side, avoid high-fat cheeses, chicken wings or deep-fried fish. These take longer to digest and can keep you awake.

3. Heart-healthy fats

Unsaturated fats will not only boost your heart health, but will also improve your serotonin levels. Examples include peanut butter (read the label to make sure peanuts are the only ingredient) and nuts such as walnuts, almonds, cashews and pistachios. Avoid foods with saturated and trans fats, like french fries, potato chips or other high-fat snack foods. These bring your serotonin levels down.

3. Foods high in magnesium

Like tryptophan, the nutrient magnesium is also associated with better quality of sleep. When selecting your dinner vegetable, try adding a leafy green like spinach, which is high in magnesium. Nuts, seeds, avocados and black beans are also magnesium-rich foods.

4. Beverages

Certain drinks can promote or prevent sleep. A good, soothing beverage to drink before bedtime would be warm milk (your mother was right) or herbal tea such as chamomile or peppermint. As for caffeinated drinks, Kirkpatrick recommends that if you have difficulty sleeping, try consuming your last cup by 2 p.m. Caffeine can affect people differently, and even the smallest amount of stimulant can keep you awake.

5. Fresh herbs

Fresh herbs can have a calming effect on your body. For example, sage and basil contain chemicals that reduce tension and promote sleep. Try making homemade pasta sauce with sage and basil. It's easy to do, and homemade sauces tend to be lower in sugar than store-bought versions. However, avoid herbs such as red pepper or black pepper at night, as they have a stimulatory effect.

6. Sleep-inducing snacks

Try some of these snacks to reduce your tossing and turning when you hit the pillow:

Try a banana with low-fat yogurt.

Eat low-fat cottage cheese with a few 100% whole-grain pita chips.

Smear peanut butter on 100% whole-grain crackers.

Enjoy an apple with mozzarella string cheese.

Tart cherry juice also seems to promote sleep.

As always, snack in moderation and be sure to consult your healthcare provider for any ongoing sleep issues that don't resolve within a few days.

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Sleep is one of the most essential parts of our daily lives. A good night's sleep is critical to our health, giving our bodies time to rest, repair and rebuild. A lack of sleep can impact not just your mood, but also your motor skills, exercise performance and immune system.

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IMAGES PROVIDED BY:
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REFERENCES:

Mayo Clinic: "Caffeine content for coffee, tea, soda and more."

National Sleep Foundation: "Food and Sleep."

Sleep.com: "Eating Before Bed - The Good and the Bad."

HowStuffWorks.com: "How Caffeine Works."

Nemours. KidsHealth.org: "What Is Caffeine."

University of Wisconsin-Stevens Point web site: "Caffeine Containing Products."

University of Wisconsin-Stevens Point web site: "Caffeine Containing Products."

University of Maryland Medical Center, Sleep Disorders Center: "Sleep Hygiene: Helpful Hints to Help You Sleep."

HelpGuide.org: "How to Sleep Better."

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Can't Sleep? It Could Be What You're Eating

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IMAGES PROVIDED BY:(1) darkside26 / Getty Images(2) NYS444 / Getty Images(3) PeopleImages / Photolibrary(4) bhofack2 / Getty Images(5) al62 / Getty Images(6) Tetra Images / Getty Images(7) KatarzynaBialasiewicz / Getty Images(8) Fcafotodigital / Getty Images(9) Deteetarkan / Getty Images(10) dragana991 / Getty Images REFERENCES: Mayo Clinic: "Caffeine content for coffee, tea, soda and more."

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