8 Foods that Help You Sleep
Almonds are an excellent source of magnesium, which has been shown to improve sleep quality. A one-ounce serving of almonds contains 75 mg of magnesium, approximately 19% of your recommended daily allowance (Self Nutrition Data, 2015a).
Eating fatty fish may help you slumber better at night. This is because fish are an excellent source of vitamin B6, also known as pyridoxine. In animal studies, vitamin B6 has been associated with greater synthesis of melatonin, an essential hormone for sleep (Viswanathan, Siow, Paulose, & Dakshinamurti, 1988). Vitamin B6 seems to regulate the release of serotonin, a neurotransmitter involved in the physiological arousal system, as well as melatonin.