While we may all suffer the odd bout of sleep deprivation, quality sleep is important to our health. Proper rest will ensure enough energy to complete daily activities, both mentally and physically. Sleep also helps keep us healthy. For instance sleep deprivation may cause low immunity, high blood pressure, fertility issues, weight gain, and cognitive decline.
Believe it or not, the diet can greatly impact our quality of sleep, and the following foods can help you sleep better:

1. Fatty fish
This is a great food to have a part of your diet because it is high in omega 3 fatty acids. It also has vitamin B6. Melatonin is the hormone that your body produces when it is time for you to go to sleep. Your body cannot make melatonin without vitamin B6. Tuna, salmon, mackerel and halibut are examples of fatty fish.

2. Almonds
Eating a handful of almonds per day can make it easier for you to get the proper amount of sleep at night. They can also help your body create melatonin. Magnesium is another nutrient in almonds. Studies have shown that people who get the proper amount of magnesium are less likely to suffer from insomnia.

3. Turkey
Protein-rich foods like turkey can help you sleep better because they tend to be filling. One serving of this food has 8 grams of protein. Amino acids make up protein. Tryptophan is an amino acid, which can make you feel sleepy.

4. Chamomile tea
This tea is often used for medicinal purposes as it contains antioxidants, called flavones. These antioxidants can lower the risk of heart disease. Chamomile tea has also been shown to help prevent insomnia. In fact, studies show that this tea can help people sleep better. One study involved 34 people who drank chamomile tea twice a day. Results showed that participants were able to fall asleep an average of 15 minutes faster, and also less likely to wake up at night. Additionally, this tea can help protect you from depression. Patients with depression tend to have more problems sleeping.

5. Tart cherry juice
If you are looking for a drink to sip before you go to bed, consider tart cherry juice. This is a great drink because it stimulates the production of melatonin. Studies also show that people who drink tart cherry juice before bed on average sleep 84 minutes longer.

6. Kiwi
Kiwi is a great food to eat because it does not have a lot of calories, plus it can stimulate serotonin production.  Serotonin is a chemical that helps maintain your circadian rhythm. Additionally, kiwi has anti-inflammatory benefits. That is why you can improve your sleep by eating one or two kiwis before you go to bed.

If you are not getting enough sleep, look to distractions that may be keeping you up at night (i.e., blue screen devices or diet), or if your mattress is old and uncomfortable, it may be time to invest in a better option (i.e., Tempur cloud mattress). If you show symptoms of a sleep related disorder (i.e., sleep apnea or insomnia) talk to your doctor about medication options and stop snoring aids.