Five Foods That Aid Sleep

1. Almonds
   Almonds are highly beneficial for treating insomnia. They are rich in magnesium, a natural muscle relaxant with anti-stress properties. A study published in the Journal of Research in Medical Sciences (December 2012) found that magnesium supplementation improved insomnia measures, including sleep efficiency and onset latency.
2. Cherries
   Cherries and their products are linked to better sleep. A study in the European Journal of Nutrition (December 2012) revealed that participants who drank tart cherry juice concentrate for seven days had significantly higher melatonin levels and improved sleep quality compared to a control group.
3. Bananas
   Bananas, often associated with energy, can also support sleep. They are rich in magnesium, potassium, and tryptophan—key elements that promote relaxation. Tryptophan helps produce serotonin and melatonin, neurotransmitters that regulate sleep.
4. Valerian
   Valerian root, commonly used in tea or tincture form, has been a sleep aid since Ancient Greece. Numerous studies, including a 2011 study in Menopause, have shown valerian’s sedative and anxiolytic effects, significantly improving sleep quality among those with insomnia.
5. Oatmeal
   While oatmeal is typically a breakfast food, its high magnesium and potassium content makes it suitable for evening consumption. Its warm, soothing nature and common pairing with milk—a known relaxation drink—make it an ideal choice for promoting restful sleep.