What is the relationship between sleep and nutrition? A lot of processes go into ensuring restful sleep. The brain often requires specific conditions such as physical activity, enough sunlight and proper nutrients.

Nutrients aid in the development of proteins and serve as the foundation for amino acids required for sleep. Therefore, it is crucial to be more intentional with the foods you eat throughout the day and, more importantly, before bedtime to ensure your body gets the rest it deserves.

Eating the following foods before bed should help you improve the quality of your sleep.

1. Bananas

Bananas are excellent sources of potassium and magnesium, nutrients that help the body and the brain relax. They also contain tryptophan, which helps in the creation of serotonin and melatonin. While serotonin regulates sleep, mood, pain and appetite, melatonin regulates the sleep-wake cycle.

2. Almonds

Almonds, like most nuts, are known to lower the risk of various chronic diseases, including diabetes and heart disease. They are also an excellent source of the melatonin hormone, which prepares the body for sleep.

3. Walnuts

Walnuts are also a good source of healthy omega-3 fatty acids, which promote heart health, and magnesium, which triggers melatonin production.

4. Kiwi

In addition to antioxidants, the kiwi fruit has various useful medicinal compounds, including serotonin, which is used in treating sleep disorders. The high level of serotonin combines with melatonin to promote sleep quality.

5. Chamomile Tea

Chamomile tea is traditionally enjoyed before bedtime, and it has antioxidants that help reduce inflammation. Chamomile has calming properties, which can alleviate anxiety and depression. The herb also contains apigenin, a flavonoid known to trigger brain receptors that promote sleepiness, thus decreasing insomnia.

6. Oatmeal

While oatmeal is easy to prepare, It is rich in minerals, including magnesium, silicon, calcium, potassium and phosphorus, which support better sleep. This whole grain also triggers insulin production, naturally increasing blood sugar and promoting sleepiness. It also contains an abundance of melatonin that regulates your body's internal clock.

7. Dairy Products

Most dairy products like milk, yogurt and cottage cheese are healthy tryptophan sources that produce serotonin. Cottage cheese, in particular, contains casein which digests slowly, leaving the body fuller for longer and promoting feelings of sleepiness.

8. Tart Cherry Juice

Tart cherries are an excellent source of the tryptophan amino acid that promotes the production of the melatonin hormone. The hormone regulates the sleep-wake cycle, resulting in better sleep efficiency.

9. Kale

Kale contains loads of calcium and vitamin B6 and can prompt the brain to use tryptophan to produce melatonin. These properties are also common in other dark leafy vegetables, including spinach and broccoli.

10. Popcorn

Several studies have shown that popcorn promotes longer sleep duration. This light snack is rich in carbohydrates which significantly help produce tryptophan. This amino acid stimulates the production of serotonin and melatonin, both of which are important sleep hormones.

If you struggle to put your brain to rest at night, your diet could be the problem. These foods can trigger the chemicals necessary to induce sleep, thus helping you achieve longer, more restful hours of sleep every night.