“Your future depends on your dreams, so go to sleep.” – Mesut Barazany

Are you struggling to get enough sleep each night because you either can’t seem to fall asleep or you are unable to stay asleep – or you are facing both? If so, just know that you are not alone!

We always recommend that you check with your doctor or another medical professional before trying our advice or any advice you find online. However, in general, the average healthy individual needs 7 to 9 hours of sleep per night, but many can do just fine on 6 hours. Only you will know based on how well-rested you really feel.

The good news is that simple dietary changes can help you get more and better sleep. Even better, many of the very things that you need that can help you sleep are found right at your local grocery store.

5 Foods That Help You Sleep

Let’s now go over the top 5 foods that will help you fall asleep quickly and stay asleep throughout the night.

1. Turkey

If you believed that it was only a myth that turkey helps you sleep, it is not a myth. It is actually quite true. Turkey is loaded with fantastic nutrients in addition to a very important property called amino acid tryptophan, which helps boost and regulate your melatonin levels. That is your sleep hormone, and this is why if you need to get a good night’s sleep for a presentation at work you need to do the next day, have turkey for dinner!

2. Almonds

Almonds are one of the nuts that are filled with so many excellent nutrients and you can get the necessary essential fats as well. They also are filled with properties that can help boost your melatonin levels. If you feel like having a crunchy snack at night, then have a few almonds. That will keep you full and get you sleepy. If you prefer another type of nut, walnuts are also a good option for you as well.

3. Salmon

Here is another delicious dinner option for you. Salmon is packed with important nutrients which include Omega 3 fatty acids which are excellent for your brain, as well as vitamin D. In fact, both of these nutrients have been shown to increase serotonin levels which is the happy chemical, and it helps regulate your sleep as well. Salmon makes you both sleepy and happy! Other types of fatty fish such as mackerel will also provide you with the same nutrients that will help you sleep.

4. White Bread Or White Rice

You likely have heard from many nutrition-based publications and even from your doctor to limit the white flour intake because they are simple carbs. And consuming too many simple carbs can increase your chances of developing metabolic conditions such as type 2 diabetes. However, you do know the saying of how moderation is the key to everything. White bread, pasta, or rice are included. With that said, the best time to snack on anything with white flour or white rice is near bedtime.

Foods that have a high glycemic index such as white rice, pasta, or bread can help you get tired and help you sleep. Additionally, there are nutrients in these foods as well which is why even though you need to limit them, don’t eliminate them!

5. Bananas

Bananas have so many excellent nutrients such as potassium, and they also contain magnesium as well as tryptophan which help you get sleepy at night. One banana as a bedtime snack is a great option for you! And bananas taste good too.

Now you know of the best foods that will help you sleep! Be sure to restrict your caffeine intake, especially after 2 pm! Limit booze intake as well. Go and have a restful sleep so you can wake up feeling well-rested tomorrow!