You’re tired, you want to sleep, but your brain just won’t shut off. I used to think the only solutions were sleeping pills or just accepting my fate as a night owl. But then I learned something pretty cool. What you eat can actually help you sleep better.
So let me share these five foods that might just change your nights from restless to restful.
1. Almonds:
Almonds are packed with magnesium, which helps your muscles relax and tells your body it’s time to wind down. Dietitians love recommending them because they also contain melatonin, that hormone your body naturally makes when it’s time to sleep.
Grab a small handful about an hour before bed. Don’t go overboard though, because too many can leave you feeling too full to sleep comfortably.
2. Kiwi:
Who would think a fuzzy little fruit could help you sleep? But studies have shown that people who ate kiwis before bed fell asleep faster and slept longer. Kiwis are loaded with serotonin, which helps regulate your sleep cycle.
Try eating one or two kiwis about an hour before bedtime. They’re sweet, delicious, and your sleep schedule will love you for it.
3. Chamomile Tea:
Okay, so this isn’t technically a food, but dietitians include it because it’s such a reliable sleep aid. Chamomile has been used for centuries to help people relax and drift off to sleep. It contains antioxidants that promote sleepiness and reduce anxiety.
Brew yourself a warm cup about thirty minutes before bed. No sugar though. Keep it simple and let the natural calming effects do their thing.
4. Fatty Fish:
Fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids and vitamin D. This powerful combo helps your body produce serotonin, which regulates your sleep-wake cycle. Dietitians say eating fatty fish regularly can actually improve your overall sleep quality.
Have a serving of fatty fish for dinner a few times a week. Your sleep will improve, and you’ll get tons of other health benefits too.
5. Walnuts:
Like almonds, walnuts are another nut that can help you catch better sleep. They contain melatonin and healthy fats that support good sleep patterns. Some dietitians actually prefer walnuts over almonds because they have even more omega-3s.
A small handful as an evening snack works perfectly. You can also sprinkle them on your yogurt or salad at dinner.
