A good night’s sleep is essential to recover and rejuvenate the body. People with healthy sleep cycles are less likely to fall sick and have a lower risk of developing obesity, heart disease and diabetes. 

While dimming the lights often helps get the job done, nutrition plays a major role in determining the quality of your sleep. 

According to nutritionist Asma Alam, “Some of the sleep-friendly foods that aid in enhancing sleep quality are chamomile tea, almonds, walnuts, passion fruit tea, fatty fish, kiwi and many more.”

Here are five foods that can help you doze off and ensure a proper sleep cycle.

Also Read: World Sleep Day: Here’s what your sleeping position says about your personality

1. Milk

A glass of milk can help you sleep better, according to the ancient medicinal science of Ayurveda. One can add a pinch of raw turmeric, nutmeg or ashwagandha powder to a glass of warm milk, according to nutritionist Sahiba Bhardwaj.

2. Prunes

Basically dried plums, prunes are rich sources of calcium, magnesium and vitamin B6 that can help produce melatonin, a hormone that regulates sleep. One can consume prunes 30-minutes before bedtime by adding them to a meal or pairing them with a glass of warm milk.

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3. Bananas

Bananas are packed with potassium and magnesium that can help relax the body. Bananas are also rich in vitamin B6 which performs the function of converting tryptophan into serotonin to help an individual de-stress and relax.

4. Almonds

Almonds contain tryptophan and magnesium that can help relax nerve function and muscles. For an extra boost of sleep, one can pair almond butter with a banana. 

5. Herbal teas

Herbal teas like chamomile can help decrease muscle tension and calm the nerves before you head to bed. Herbal teas that do not contain caffeine are easy on the gut and provide hydration.