1. Almonds

Struggling to keep those eyelids closed? Well… eat a handful of almonds before bedtime! This type of tree nut will offer so much more than just a good sleep quality. Almonds are incredible sources of numerous nutrients.

For instance, approximately 28 grams of almonds have 18 percent of a person’s daily needs when it comes to phosphorus and almost 23 percent when referring to riboflavin. Furthermore, you can also add 25 percent of a man’s daily needs for manganese and 31 percent for the opposite sex from the same 28 grams of almonds!

Moreover, consuming almonds on a regular basis has been linked to many health benefits. Did you know that these tree nuts can lower your risks of developing heart disease and type 2 diabetes? No?! This is possible due to the healthy monounsaturated fats, antioxidants, and fats found in almonds.

Plus, their antioxidants can also guard your cells against inflammation, the number one concern when it comes to chronic diseases.

But, let’s go back to our topic. If you’re wondering how almonds can promote good sleep quality, note that it’s because they are a tasty source of melatonin, a hormone found naturally in our body.

This hormone is actually responsible for regulating your internal clock. In other words, it informs your body when it’s time to go to bed.

However, that’s not all about almonds. They also represent good sources of magnesium. The same 28 grams we’ve been talking about are offering 19 percent of your daily magnesium needs.

In a large study, this important mineral (magnesium) promoted sleep quality, especially for participants who have had insomnia. But, how does magnesium work? It can improve sleep quality by reducing inflammation in the body. Additionally, it appears that magnesium can also minimize the levels of cortisol (the stress hormone).

So, a handful of almonds just before bedtime should do the trick. Yet, if your sleeping problem continues to bother you, talk to your doctor.