Everyone understands that getting quality sleep each night is essential for good overall health. The problem is that this sleep can often be elusive for many people. Did you know that what you eat may help you to catch those zzz's? Here are a few of the best foods that you may want to consider adding to your diet if your goal is to get the optimal amount of rest.
 

Turkey

There is a reason that so many people crave that long nap after Thanksgiving dinner. Turkey contains the amino acid tryptophan, known for its tendency to boost the body's production of the sleep-inducing hormone melatonin. Turkey is also rich in protein, associated with the ability to fall asleep and stay that way without disruption. Protein will also help to regulate your appetite, promoting more consistent sleep as a bonus.
 

Chamomile Tea

Chamomile tea is a popular herbal tea that contains apigenin, an antioxidant that attaches itself to the receptors in the brain that encourage sleepiness while also lowering the incidence of insomnia. Numerous research studies have demonstrated that consumption of chamomile may help you to fall asleep more quickly while reducing nighttime wakening events. In addition, chamomile tea drinkers also often exhibit fewer symptoms of depression, a well-known disruption to good sleep. At the very least, a warm mug of chamomile tea before bedtime can relax both the body and mind, preparing you for a better night of sleep.
 

Fatty Fish

While they are not a favorite food of many, fatty fish can go a long way in helping you to get the sleep that your body needs. Fish such as tuna, trout, and salmon are rich in vitamin D and omega-3 fatty acids. These nutrients have been shown to enhance sleep as they increase the body's production of serotonin. If you know that you will not be eating this type of fish with consistency, you may want to consider adding an omega-3 supplement to your diet.
 

Walnuts and Almonds

Both walnuts and almonds are great sources of melatonin. This hormone binds to the right receptors in the body to encourage relaxation. For example, melatonin attaches to receptors in the brain to decrease nerve activity and encourage drowsiness. The fatty acids of these nuts also provide alpha-linolenic acid (ALA), an omega-3 fatty acid that is then converted to docosahexaenoic acid (DHA). This particular acid works to boost serotonin production and encourage sleep. Lastly, almonds are rich in magnesium, another mineral that has been lauded for its sleep-inducing ability.
 

Kiwi

The little kiwi fruit packs quite the nutritional punch. The fruit is full of an abundance of nutrients, including vitamin C, vitamin K, folate, potassium, and more. Not only do all of these nutrients improve your overall health profile, but they also improve the quality of your sleep as a side effect. Because these nutrients have been shown to improve your digestive health, it only makes sense that you will also sleep better as a result. Kiwis are also rich in serotonin, the chemical precursor to melatonin.
 

Tart Cherry Juice

The biggest benefit of tart cherry juice is its high amount of melatonin. Many insomniacs have long touted the advantages of this type of juice when trying to get sleep. Tart cherry juice also contains magnesium, another mineral known for its sleep-inducing abilities.
 

White Rice

One of the most popular foods on a global scale is white rice. Unlike its brown rice counterpart, white rice has a high glycemic index (GI). This index measures how quickly a particular food sends your blood sugar soaring. Research has signaled that consuming foods with a high GI score one hour prior to bedtime may improve the sleep that you get.

It does not hurt to try adding these foods to your diet with regularity to see if they help to enhance the quality of your sleep. Since they are all nutritious foods, you have nothing to lose and everything to gain. Without a healthy sleep schedule, you are setting yourself up for a number of adverse medical conditions that may affect both your physical and mental health.