You’ve probably heard that a warm glass of milk before bed can help you fall asleep. But beyond beverages, certain sleep-inducing foods can make a big difference in how quickly you drift off and the quality of your rest. If you struggle with sleep, changing what you eat before bed could be the solution.

Here are a few sleep-friendly foods to try:

Almonds and Sunflower Seeds: Natural Sleep-Inducing Foods

Almonds and sunflower seeds are two great sleep-friendly foods. Both are rich in melatonin, a hormone that helps regulate your sleep cycle. A small handful before bed can help you fall asleep faster and stay asleep longer.

Kiwi: A Sleep-Friendly Fruit for Better Rest

Kiwi might be an unexpected addition to your evening routine, but it’s worth considering. Studies show that eating two kiwifruits an hour before bed can improve sleep quality. This fruit contains serotonin, which helps regulate sleep and mood. So, grab a kiwi next time you’re at the store—it could be the key to a better night’s sleep.

Oatmeal and Porridge: Carbohydrates That Promote Sleep

Oatmeal and porridge are typically breakfast foods, but they can also work wonders at night. The high-carb content in oats helps promote drowsiness. Plus, oats are rich in melatonin, making them a perfect food for better sleep.

Watermelon: Hydration That Supports Sleep

If you’re waking up thirsty or hungry during the night, watermelon might be the solution. This hydrating fruit can help curb hunger and keep you hydrated without causing discomfort. While not specifically sleep-inducing, the high water content can support better sleep.

Sweet Potato: Foods High in Potassium for Relaxation and Sleep

Sweet potatoes are packed with potassium, calcium, and magnesium. These nutrients relax muscles and help you unwind before bed. If you often wake up with leg cramps, sweet potato can help reduce them, allowing you to sleep more soundly. If sweet potato isn’t your thing, bananas offer similar benefits.

Eating the right sleep-inducing foods can be your ticket to a quicker and more restful night’s sleep. It’s worth experimenting to see which foods work best for you. With these options, you could be just one snack away from a better night’s rest.