Rich in magnesium, almonds help relax muscles and promote sleep. Eating a handful before bed can help you fall asleep faster. 

Kiwis contain serotonin, which helps regulate your sleep cycle. Consuming one or two kiwis before bed may improve sleep quality. 

Chamomile tea has calming effects due to an antioxidant called apigenin, which can reduce insomnia and promote better sleep. 

Tart cherries are high in melatonin, a hormone that regulates sleep. Drinking tart cherry juice may help you fall asleep quicker. 

Walnuts contain melatonin and healthy fats, both of which contribute to better sleep. A small handful before bed can be beneficial. 

Fatty fish like salmon are rich in omega-3 fatty acids and vitamin D, which help regulate serotonin and support restful sleep. 

The tryptophan in warm milk can increase serotonin levels, promoting relaxation and better sleep.