Most of us have a have a hard time sleeping from time to time. Whether you’re an early riser or you love sleeping in, getting out of bed after a bad night sleep is no pajama party. A restless night’s sleep, or staying up too late can lead to a barrage of negative effects beyond crankiness.

So, what can you do to make sure you get the quality shut-eye you really need?

It turns out the foods you eat in the evening may have some impact on your sleep quality and your ability to fall asleep.

Here are some of the food and drinks to turn to when sleeping soundly is a must.

CHERRIES

Cherries contain naturally occurring melatonin, a compound produced in the pineal gland, which helps to initiate the body’s natural sleep cycle. Eating fresh cherries or drinking tart cherry juice may help you to relax enough to go to sleep and stay there.

• BANANAS

  Bananas contain both magnesium and potassium, both of which help to naturally relax the body. As an added bonus, the potassium in bananas may improve heart health and mental functioning.

   

• FATTY FISH

  Fatty fish like trout, mackerel, salmon, and tuna have plenty of vitamin D and omega-3 fatty acids which could help improve the quality of sleep. In addition to helping out with sleep, vitamin D can guard against heart disease and promote healthy brain function.

 

• KIWI

  This juicy green fruit packs a big punch. With a substantial amount of antioxidants and serotonin as well as vitamins and minerals, a kiwi is a healthy option for a sleep-promoting snack.

 
 

ALMONDS

Almonds are high in magnesium which may help you fall asleep. Additionally, they contain melatonin, a sleep promoter. Almonds can also decrease cortisol, a stress hormone, which could help you unwind before you hit the hay.

 

HERBAL TEA

There are many kinds of caffeine-free herbal tea that have sleep improving properties.

• Chamomile tea is known for its inflammation-fighting antioxidants which promote restful sleep. It can also help with depression which is often linked to sleep problems.
• Passionflower tea also contains sleep encouraging antioxidants. Additionally, it increases GABA in the brain, which lowers stress.

 

MILK

A warm glass of milk leading to peaceful slumber may have some merit to it. Milk contains tryptophan, an amino acid that may gently encourage the snoozes.

 

TURKEY

Wonder why you are so sleepy after Thanksgiving? Perhaps it is because of the volume of delicious foods we eat. But maybe it is in part thanks to the tryptophan in turkey.

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It’s best to consume any food or drink 2-3 hours before bed. Eating right before going to sleep can lead to digestive issues which could end up keeping you awake, even if you’re choosing your foods carefully.

 

Everybody is different, so finding what works for you may take some trial and error, but the reward is well worth the effort. A good night’s sleep can make a big difference in both your physical and mental well being.