These foods will help you get a better nights sleep

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These foods will help you get a better nights sleep

If you find yourself tossing and turning at night, you may consider changing your diet. These foods are the best to help you fall asleep and stay asleep through the night.

Bananas
Contain tryptophan, an amino acid that turns to serotonin and melatonin in the brain.

The neurotransmitter serotonin helps regulate the body's sleep cycle, while the chemical melatonin helps control the body's internal clock

Chickpeas
Are rich in vitamin B6, which helps your body produce serotonin.

Almonds
This snack is packed with protein and magnesium, which provides muscle relaxation and promotes sleep.

Lettuce
Contains lactucarium, which works like a mild sedative to help relax the brain and ease you into a quick slumber.

Cherries
Are naturally full of melatonin -- but make sure they are the tart kind!

Cheese
This food is high in calcium and helps the body relax.

Pineapple
Melatonin levels in the body can decrease with age. This fruit can raise its levels over 200 percent.

Next time you're having a restless week, consider adding these foods to your shopping list.

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Lavender 

The scent of lavender is known to be very relaxing and can help you get to sleep at night. 

(photo credit: Shutterstock)

Shut off the screens

Avoid being on your computer, phone or e-reader before going to sleep. Studies have shown the use of these items before bed can decrease the quality of your sleep.

(Photo credit: Tetra Images via Getty Images)

Melatonin supplements 

Taking sleeping pills sounds scary to many people, but melatonin supplements are like a sleep vitamin, giving you a little extra of the naturally produced hormone. 

(photo credit: Ekspansio)

Stick to a schedule

Going to sleep and waking at the same time every day helps your natural sleep/wake cycle. You sleep much better when you go to bed when actually drowsy and wake naturally at the same time each day. 

(photo credit: FogStock/Alin Dragulin)

Exercise 

Regular exercise, even as little as 20 mins a day can help you sleep better at night. 

(photo credit: John Fedele)

Skip the afternoon nap

Taking a nap during the day can exasperate insomnia for many people. 

(Photo Credit: Shutterstock)

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