The benefits of sleeping well are numerous ÔÇô it helps with brain development, boosts the immune system, and reduces your risk of some chronic diseases.

Many people struggle to get the recommended seven to nine hours of sleep, but it can be corrected by eating well. Alcohol, caffeine, spicy food, and high glycemic index foods can affect your sleep, and so can your nightly routines.

But again, a modification of your diet may significantly improve your sleep. HereÔÇÖs more information on that:

Kiwi

Research hasnÔÇÖt confirmed why kiwi improves the quality of sleep, but studies have shown the effects of its consumption before bed. This fruit is loaded with vitamins C and E, potassium, folate, and other nutrients that help you sleep better.

Almonds

Almonds also help you sleep better. They, and some other types of nuts, produce ample melatonin, which is the hormone that regulates sleep. It keeps your internal clock in check and determines when itÔÇÖs time for bed.

Magnesium also improves sleep quality by reducing the production of cortisol, the stress hormone. This nutrient also helps you sleep better. Try a handful of almonds before bed if you want to give it a shot.

Turkey

Many people can testify to feeling full and heavy after eating a meal with turkey. It can be attributed to tryptophan, an amino acid that increases melatonin production.

Turkey is a delicious and nutritious option when you canÔÇÖt sleep. It makes you full and tired. In addition, protein typically tires you out, so you can eat a significant amount of turkey or other protein sources before bed.

Chamomile tea

Chamomile tea is loaded with apigenin, an antioxidant that reduces insomnia. It also promotes sleepiness, so you can take it before bed. Studies showed that people who drank this tea before bed slept faster and better than those who didnÔÇÖt.

Tart cherry juice

Tart cherry juice is another option you can consider when sleep deprived. ItÔÇÖs packed with potassium, magnesium, and phosphorus; these nutrients will help you sleep better.

Drinking some tart cherry juice before bed promotes sleepiness because of the high level of melatonin and the antioxidant effect it has.

Malted milk

Milk is also an excellent source of melatonin, so give this option a try. Studies have shown that malted milk helped reduce sleep disruptions, likely due to the vitamins B and D.

In addition, milking a cow at night causes it to release more melatonin; you can also try this option for uninterrupted sleep.

Fatty fish

Fatty fish has many health benefits, including improving the quality of sleep. It provides ample omega-3 fatty acids and vitamin D, nutrients that contribute to your bodyÔÇÖs serotonin production. And serotonin is a chemical precursor for melatonin.

Some ounces of fatty fish before bed should you sleep better.

White rice

This common staple food can also help you regulate your sleep. Studies have shown that people who consume foods with a higher glycemic index, like white rice, tend to sleep better. Eat this an hour before bed but regulate your consumption too.