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Getting a good night’s sleep is extremely important. It can reduce stress, chronic illnesses, and keep your body and mind healthy. There are a few different ways to help you get a good night’s sleep, including your diet. Eating foods with melatonin or serotonin can help your sleep quality. Both melatonin and serotonin help you fall asleep quicker and wake up less frequently during the night. Here are the best foods to eat before bed to help you sleep.


Try Eating Complex Carbs

We know…this sounds scary. But we aren’t talking about white bread, pasta, or even sugars and baked goods. Those have all been known to hurt your sleep quality. Instead, look at whole grains like popcorn, oatmeal, whole-wheat crackers, chickpeas, or wild rice. All of these can be considered “good” carbs. Carbs are good for sleep and eating some of these snacks before bed can help you sleep through the night.


Nuts Are Healthy and Promote Better Sleep

Eating a handful of nuts before bed can help you regulate your sleep schedule. Nuts are known to be a “good” fat, specifically almonds and walnuts. These contain melatonin. Eating these can increase your blood levels with melatonin and help you get a good night’s sleep.


Try High Protein Foods

Cottage cheese is one of the most poplar foods that are high in protein. Cottage cheese has tryptophan – which has been known to increase serotonin levels. This is a chemical in your brain that helps you sleep. Not having enough serotonin can lead to insomnia.

Turkey is also a high protein food, which is why most of us are sleepy after eating Thanksgiving Dinner. Eating just a little bit of turkey, cottage cheese, or other high protein foods will help increase your sleep quality.


Drink Herbal Teas

A nightly cup of tea can help you relax and get a better night’s sleep. Try teas like chamomile, ginger, and peppermint. Avoid teas with high amounts of caffeine.


Fruits Help You Sleep Better

Not all fruits help you sleep, but certain ones contain melatonin – specifically tart cherries and tart cherry juice. These are both high in melatonin. Other fruits like bananas, pineapples, kiwis, oranges, berries, and plums can help you fall asleep faster and stay asleep longer throughout the night.

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