Food has a huge impact on the sleep cycle and overall health, emphasizing the importance of a balanced diet.

Millions of people have trouble falling asleep at night. Some wake up in the middle of the night. Their mind is tired and sleepy but they can’t go back to sleep. Insomnia is a terrible issue and it may lead to serious mental and physical conditions.

The good news is, you can add some foods to your daily menu and improve your good night’s sleep.

1. Bananas

Eat a banana before bedtime to put your body into sleep mode. Magnesium in bananas relaxes muscles and potassium prevents night cramps. Sweet bananas help you regulate your blood sugar and provide enough tryptophan. This neurotransmitter is one of your allies in the fight against insomnia.

2. Salmon

Wild-caught salmon is packed with omega-3 fatty acids and vitamin B6. Your body needs lots of these to cope with stress and relax.

Vitamin B6 improves the production of melatonin, also known as the sleep hormone, thus improving your sleep quality. Recent studies have shown that regular consumption of fresh salmon elevates vitamin D levels and provides a good night’s sleep.

3. Herbal tea

Herbal teas are more powerful than you can ever imagine. Chamomile, valerian, mint, and lavender have been used since forever. People used them to treat ailments and also to sleep better at night.

Apigenin in chamomile soothes your brain and relaxes your body. A cup of fresh tea before bedtime will give you the sleep you’ve been craving. Avoid green or black tea as they make your insomnia even worse.

4. Yogurt

Believe it or not, yogurt is commonly added to the list of sleep-improving foods. Drink yogurt and eat dairy to improve your calcium levels and prevent deficiencies. Healthy calcium levels are of great help for insomniacs.

5. Cherries

Fresh cherry juice is a simple and quick solution to your insomnia. Nutrients in this juice boost melatonin levels and keep you asleep at night. Cherries have a positive impact on the circadian rhythm. If you don’t like juices, you can eat fresh cherries to get the desired effect.

6. Whole grains

Whole grains are an excellent source of magnesium. Barley and other whole grains give you enough of this mineral for the day. The lack of magnesium often leads to insomnia and other sleep disorders. Combine whole grains with the right food and you will never ever deal with magnesium deficiency.

7. Cocoa

Warm cocoa before bedtime sounds better than anything else in the world. Cocoa is rich in magnesium and tryptophan. There’s nothing more you could ask for, right?

As you may have noticed, tryptophan, magnesium, and some carbs are important for your sleep cycle. If you have trouble sleeping, late-night snacks can help you. You can have a bowl of cereal and milk, some nuts and crackers, or even bread and your favorite cheese.

Research has shown that high-fat foods may disrupt the sleep cycle as they activate digestion, giving you a few extra trips to the bathroom. Hidden caffeine is also dangerous. It’s contained in chocolate and coca-cola. Even decaf coffee has it!