After a long, tiring day, everyone hopes for uninterrupted and peaceful sleep at night. But many people struggle—some take a long time to fall asleep, while others wake up in the middle of the night. Lack of proper sleep affects both body and mind, reducing energy and productivity the next day.

Experts say food plays a big role in sleep quality. Certain foods boost the release of melatonin and cortisol—the hormones that regulate sleep—helping you fall asleep faster and enjoy deeper rest. Including the right items in your dinner can improve sleep significantly.

Here are 7 foods that may help you sleep better:

Almonds
Almonds are a rich source of melatonin and magnesium, both essential for quality sleep. A handful of almonds at night can help you rest better.

Eggs
Eggs contain vitamin D, which activates the neurons in the brain responsible for regulating sleep. A deficiency in vitamin D can make it harder to fall asleep.

Warm Milk
A glass of warm milk before bed can be soothing. It contains the amino acid tryptophan, which promotes relaxation and sleep.

Sweet Potatoes
Sweet potatoes are high in potassium, which helps relax the body and makes it easier to sleep.

Bananas
Bananas are loaded with potassium and magnesium, minerals that support muscle relaxation and improve sleep quality.

Honey
Honey helps increase serotonin and melatonin production in the body, both of which aid in restful sleep.

White Rice
White rice raises blood glucose levels quickly, which may encourage sleepiness.

👉 Remember: Food alone isn’t enough. Regular exercise, along with a proper diet, plays an equally important role in ensuring restful sleep.

Source: Healthline