Getting good sleep is incredibly important for your overall health. Good sleep reduces your risk of developing certain chronic illnesses, keeps your brain and digestion healthy and boosts your immune system. It’s generally recommended to get between seven to nine hours of uninterrupted sleep each night, though many people struggle to get enough. Here are the best foods you can eat before bed to enhance your sleep quality.

Almonds
Almonds are an excellent source of many nutrients, as one ounce contains 14 percent of your daily needs for phosphorus, 32 percent for manganese and 17 percent for riboflavin. It has been claimed that almonds may also help boost sleep quality. This is because almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin. Almonds are also an excellent source of magnesium, providing 19 percent of your daily needs in only one ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia.

Chamomile Tea
Chamomile tea is a popular herbal tea that may offer a variety of health benefits. It is well known for its content of flavones, a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease. There is also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality.

Kiwi
Kiwis are a low-calorie and very nutritious fruit. One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117 percent of your daily needs for vitamin C and 38 percent for vitamin K. It also contains a decent amount of folate and potassium, as well as several trace minerals. Furthermore, eating kiwis may benefit your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide. According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed.