Ah, sleep. It’s one of the few pleasures in life we can all count on—except when we can’t fall asleep. We’ve all had trouble getting some ZZZs at some point. But for many of us, it’s a nightly struggle.
We’re typically told to keep timing consistent, limit caffeine, exercise regularly, and avoid late-night snacking to reduce tossing and turning. However, turns out, if you pick a strategic snack, you might not just fall asleep faster, but you could sleep longer and deeper.
Click through for six of the best sleep-enhancing foods.
Almonds
Almonds are rich in potassium, B vitamins, and magnesium, which help our nervous systems to relax. Nibble on a handful before bed, or spread some almond butter on toast.
Kiwifruit
Craving something sweet before you go to sleep? Reach for a kiwi fruit. A recent study found that eating kiwifruit can actually reduce the amount of time it takes to fall asleep by more than 35%, and improve overall sleep quality.
Bananas
A banana may be just what you need to fall asleep. That’s because bananas, like almonds, are jam-packed with sleep-inducing B-complex vitamins and potassium.
Chickpeas
Chickpeas are high in vitamin B6, which plays an important role in helping your body produce serotonin, the feel-good hormone that helps promote calmness and relaxation. Try making your own hummus, or chow down on roasted chickpeas.
Cherries
Skip the sleeping pill; opt for a handful of cherries instead. Cherries are an excellent natural source of melatonin, a hormone that helps control your daily sleep-wake cycles. So, they’ll help promote a cycle of falling asleep and waking up naturally.
Oats
Sure, oats may be a breakfast staple, but they can aid the body in releasing sleep hormones, like melatonin. Just be wary of adding sweeteners, though, since too much sugar could sabotage shut-eye.
