Do you spend most nights tossing and turning, trying to fall asleep? There might be many causes for this, including too much light in your room or an uncomfortable mattress. Finding the best mattress for back and neck pain can resolve discomfort, and blackout curtains can help keep the rest of the world from waking you up, but sometimes insomnia isn’t so easy to resolve.

If you’re still having problems falling asleep, the issue might be more psychological than physical. The secret weapon that could help is your diet. Some foods have sleep-boosting abilities. Many are easy to work into your diet to get a better night’s sleep.

1. Almonds

It’s not often that a snack food can help you fall asleep, but almonds are a secret weapon in your diet. Not only are they loaded with healthy fats that make them a great protein-packed snack, but they have a host of health benefits. They’ve been shown to have anti-inflammatory properties, which can be great if you’re suffering from back pain that makes it hard to fall asleep.

Almonds are also a natural source of melatonin, a natural hormone found in many sleep supplements. Melatonin has been shown to make it easier to fall asleep, so the next time you’re looking for a late-night snack, almonds are a healthy choice. Just be careful to avoid over-processed ones or flavoured ones loaded with sugar or extra calories.

2. Chamomile Tea

This is probably the most common sleep aid, to the point that your mother may have given you a cup as a child. Chamomile tea lives up to the hype as a healthy way to make sleep come easier. Its chemical structure contains natural sleep-boosting compounds, including apigenin, a compound that creates sleepiness by binding to the brain’s GABA receptors.

This is actually the same effect that happens when you take benzodiazepines but without any of the negative effects and the same calming feeling. The tea has a gentle, soothing effect and is completely caffeine-free. This makes it a perfect choice as a sleep aid for young people or those who avoid caffeine for health reasons.

3. Cherries

Cherries are another natural source of melatonin. They’re also a natural source of antioxidants, which have anti-inflammatory properties and relax the body, making it easier to fall asleep. You’ll notice cherry extracts in many sleep and health supplements, so why not get it from the source?

They’re one of the easiest foods to work into your diet. If you’ve been ending your meals with a big slice of cake, the sugar overload might not be helping you sleep. Cherries have the double bonus of being a healthier choice for dessert and making it easier to get a good night’s sleep.

4. Whole Grains

Switching out processed white grains for whole grains is one of the healthiest things you can do for your diet because the processing often removes many of the natural nutrients. Whole grains have been shown to increase insulin production, keeping your body in balance and making it easier for your body to slip into rest.

This is actually the same effect that happens when you eat too much turkey at Thanksgiving—tryptophan production, which results in sleepiness. These grains also contain magnesium, which helps to fend off another nighttime issue. Low magnesium levels can disrupt your sleep, making it more likely you’ll wake up in the middle of the night.

5. Tuna

Tuna is one of the healthiest fish you can eat because it is packed with healthy fatty acids that promote good cholesterol. However, it can also help you sleep easier at night thanks to a hefty dose of B6. Most people get their B6 through supplements, but keeping tuna a regular staple in your diet can help you naturally produce serotonin and melatonin, both of which aid sleep.

Vitamin B6 can also help promote lucid dreams. This is when you maintain a level of awareness in your dreams and can interact with them, which helps some people address certain fears. While there’s no guarantee what kind of dreams you’ll have, it’s a worthwhile experiment for anyone who wants to remember their dreams better.

There’s no silver bullet to guarantee you a good night’s sleep, but these foods can help. Working them into your regular diet is a great way to start improving your sleep cycle. All fit easily into regular diets and can be used in countless easy recipes.

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