Sleep is a very important component of good health. It affects everything from mental health to the amount of physical activity a person can do. The appropriate amount of sleep helps maintain body weight, mood, physical and mental productivity, stress reduction and blood pressure. Lack of sleep increases a person’s risk for heart disease, high blood pressure and type 2 diabetes. The CDC recommends at least 7 hours of sleep or more for every age.

Foods can increase the amount and quality of sleep we get each night:

1. Almonds

This nut contains large levels of melatonin. Melatonin helps the body maintain healthy sleep patterns. The calcium and magnesium in almonds help the body’s muscles relax and promote sleep. Almond butter, almond milk, roasted, honey and cinnamon flavored are a few ways the nut can be added to the diet.

2. Turkey

Turkey contains an amino acid called tryptophan. The body uses tryptophan to produce vitamin B3. Vitamin B3 helps the body relax enough to sleep. The body does not produce its own tryptophan. This vitamin B packed meat can be enjoyed in jerky form, as a snack.

3. Walnuts

Walnuts contain the amino acid tryptophan. The amino acid helps the body produce serotonin and melatonin. Serotonin and Melatonin help the body regulate when it sleeps and wakes. The nut helps the body relax and lowers blood pressure. A walnut can be enjoyed in different forms and added to diet. It can be eaten raw, toasted, as a milk and as walnut butter (similar to peanut butter).

4. Kiwi

Kiwis contain antioxidants and serotonin. Antioxidants and serotonin help the body sleep and have a better quality of rest. Studies have shown that if one or two of the fruit are eaten at least two hours before bed, a person will go to sleep over 40% faster. The fruit can be eaten dried, frozen, added to sandwiches and smoothies.

5. Tart cherry juice

Tart cherry juice contains melatonin, tryptophan and anthocyanins. Tryptophan and anthocyanins help the body produce melatonin. The juice helps increase a person’s quality and amount of sleep.

6. Fatty fish

Fatty fish contain omega 3 and vitamin D. Omega 3 helps increase the amount and quality of sleep. Low amounts of vitamin D can cause sleep interruptions, during the night. Omega 3 and vitamin D help regulate the amount of serotonin in the body, also. Serotonin helps the body manage sleep, mental functions and energy. Herring, Mackerel, Salmon, Sturgeon, lake trout, sardines and anchovies are fish that can be added to the diet to support quality sleep.

The foods listed above can help those suffering with insomnia and other sleep related issues. These same foods help with inflammation, high blood pressure and arthritis.