There are many reasons why it’s hard at night. From illness and injury to stress and anxiety, many of us have suffered from insomnia at some point.

One expert warned that diet could also be a contributing factor.

Michelle Geraghty Corns, founder of Forever Being, said the diet could be the “missing piece of the puzzle” to help you sleep.

He shared four foods and drinks that can help you get a good night’s sleep:

banana before bed

Bananas are one of the best sleep foods because they contain high levels of magnesium, which helps relax your muscles and calm your body.

“The combination of banana slices and natural nut butters is a great way to regulate blood pressure, relax muscles and nerves, and improve sleep quality,” said Michelle.

eat blue fish

Studies have shown that oily fish can help you sleep better.

A study published in the journal Clinical Sleep Medicine found that people who ate salmon three times a week for several months slept better and performed better during the day.

“Fatty fish provide vitamin D and omega-3 fatty acids, which help regulate serotonin in the body. Especially in the winter when vitamin D levels drop, it’s important to eat fish to maintain sleep patterns,” said Michelle.

Serve with a handful of nuts.

According to Michelle, nuts like walnuts, almonds and pistachios contain essential minerals like magnesium and zinc, essential for many bodily functions.

He added: “While people tend to eat nuts throughout the day, it’s worth considering saving them for later in the day to help you sleep better. Previous studies have shown that magnesium can reduce inflammation and cortisol levels and improve sleep quality. who has insomnia.”

drink cherry juice

“Surprisingly, cherry juice is a great sleep drink if you have trouble falling asleep or sleeping at night,” said Michelle. “The juice contains nutrients, including magnesium, phosphorus and potassium, as well as high amounts of melatonin. “It is known to promote drowsiness because melatonin helps to regulate the circadian rhythm.”

He also advised against skipping breakfast to keep blood sugar levels stable throughout the day.

“What you choose for breakfast will determine your blood sugar response throughout the day and will indirectly affect your sleep patterns,” said Michelle.

Try to eat a breakfast that contains good fats, fiber and protein, according to RT.