Sleeping less than seven hours a day increases chronic health risks such as obesity and diabetes. Getting a good night’s sleep can reduce stress, improve mood, and reap a host of health benefits. However, getting a good night's sleep is not easy for some people. Long-term insomnia and poor sleep health plague many people. American registered dietitian Lauren Manaker points out in an article on the Verywell website that the food we eat every day may have a big impact on the health of sleep at night. If you don’t sleep well, think about any health problems with your diet. Are you drinking caffeinated foods, spicy foods, or drinking too much alcohol? According to Manaker, the following seven foods can help you get better quality sleep.

Healthy Sleep Food 1: Milk

A glass of warm milk before bed may seem like a "cliché," but it works and can help you fall asleep in a more relaxed state. Milk protein contains a lot of tryptophan, which has a certain sedative effect and helps you fall asleep. Dairy products such as milk, yogurt, or cheese have an added benefit of being high in protein before bedtime, which can provide a level of satiety between meals without waking up hungry during sleep.

Healthy sleep food2:Walnut

Walnuts are a great evening snack. The melatonin it contains helps to improve the body's sleep cycle regulation mechanism. The magnesium in walnuts can combine with a transmitter responsible for calming nerve activity, giving the body a calmer nervous system and speeding up falling asleep. Depression often makes it difficult to fall asleep. Studies have shown that people who regularly eat nuts such as walnuts have lower depression risk scores than those who don't eat nuts.

Healthy Sleep Foods 3: Kiwi

Kiwi can speed up the fall into sleep. A study in the Asia-Pacific Journal of Clinical Nutrition showed that people who ate a kiwi fruit or two before bed went to sleep 35% faster. Kiwi also contains natural serotonin, a compound that regulates sleep cycles.

Healthy sleep food 4: Soy products

Tofu or other soy-based foods are rich in isoflavones. A Japanese study showed that higher isoflavone intake was positively associated with optimal sleep duration and quality. So, a serving of tofu for dinner, or a little boiled savory edamame before bed, can lead to a good night's sleep.

Healthy sleep food5:Chamomile tea

Chamomile tea is known for its high-quality sleep aids, and a warm cup of chamomile tea is the best drink for people who have trouble falling asleep. It contains apigenin, an antioxidant that has been shown to promote sleep. Although many types of tea have the effect of dissolving the stress of a day's work and life, the effect of chamomile tea is unique. Manaker added that chamomile tea is best avoided for pregnant women in the first trimester, as large doses may increase the risk of uterine contractions.

Healthy Sleep Food 6: Tart Cherry (TartCherry) Juice

Tart cherries are a bit more tart than regular cherries. It's uncommon, but delicious and nutritious. Eating tart cherries or drinking tart cherry juice is a sleep aid that has been used for many years. It boosts melatonin levels in the body, and studies say that tart cherry juice also promotes faster falling asleep and longer sleep duration.

Healthy sleep food 7: Nutritionally balanced breakfast

The plan of the day is in the morning. Breakfast can keep you focused and energized during a busy day. More research is now proving the link between a nutritionally balanced breakfast and high-quality sleep. Breakfast is the most important meal of the day. It is recommended to choose carefully, and choose more nutritious foods that do not contain added sugar and trans fatty acids.