A good night’s sleep is very important for your overall health.
It can reduce your risk of certain chronic diseases, keep your brain healthy, and boost your immune system ( 1Trusted Source , 2Trusted Source , 3Trusted Source ).
Most people struggle to get enough sleep, but getting 7 to 9 hours of uninterrupted sleep each night is recommended ( 4 , 5Trusted Source ).
Certain foods and drinks have sleep-promoting properties, so there are many strategies you can use to get better sleep, including making changes to your diet ( 6Trusted Source ).
Here are the 9 best foods and drinks to have before bed.
- Almonds
Almonds are a variety of nuts that have many health benefits.
1 ounce (28 grams) of dry-roasted walnuts contain 18% of an adult’s daily value of phosphorus and 23% of riboflavin ( 7Trusted Source , 8Trusted Source , 9Trusted Source ), making them an excellent source of many nutrients.
One ounce provides 25% of the RDA for men and 31% of the RDA for women ( 10Trusted Source ).
Regular consumption of almonds can reduce the risk of several chronic diseases, including type 2 diabetes and heart disease. This is due to their healthy monounsaturated fats, fiber and antioxidants.
Antioxidants can protect your cells from the inflammation that can lead to these chronic diseases ( 11Trusted Source , 12Trusted Source ).
Almonds are believed to help improve sleep quality. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep ( 13Trusted Source ).
Almonds are an excellent source of magnesium, providing 19% of your daily needs in just 1 ounce. Adequate magnesium intake may help improve sleep quality, especially for people with insomnia ( 6Trusted Source , 14Trusted Source , 15Trusted Source ).
Magnesium’s role in promoting sleep is thought to be related to its ability to reduce inflammation. Plus, it helps lower levels of the stress hormone cortisol, which can disrupt sleep ( 6Trusted Source , 15Trusted Source ).
However, research on almonds and sleep is scarce.
One study looked at the effects of feeding rats 400 milligrams (mg) of almond extract. It was found that rats slept longer and deeper than those who did not consume almond extract (16).
The sleep-related effects of almonds are promising, but larger human studies are needed.
If you want to eat almonds before bed and see if it affects the quality of your sleep, 1 ounce (28 grams) or a few servings should be enough.