Last week I shared some of the mindful living strategies I’m using as I focus on living my life more mindfully. One of those strategies was improving the quality of your sleep.

It’s no secret that sleep is essential for your overall health and well-being. Over the past few years, more research has emerged regarding the role sleep plays in creating a healthy life. From helping to boost your immune system and reducing stress, sleep plays a major role in enhancing your emotional well-being and improving cognitive functions.

Adults need seven to nine hours of uninterrupted deep sleep. However, with an increase in work demands, social media, and overall busy schedules, many adults (and kids) are not getting enough quality sleep for their optimal health and well-being. The truth is, no matter your age or how busy your schedule is, healthy sleep habits are the building blocks for a healthy mind and body.

Here are 4 Foods that May Help Fuel Your Sleep

1. Warm Milk: Known for its sleep-inducing properties, drinking warm milk before bed is a tradition passed down from generation to generation. Milk is a rich source of sleep-promoting nutrients, including tryptophan, calcium, vitamin D, and melatonin. While research supports these nutrients for promoting a good night’s rest, there’s also a psychological link. The nostalgic memory of drinking warm milk before bed can play just as important a role in reducing stress and inducing relaxation.

Don’t like milk? Try yogurt and cottage cheese as a bedtime snack.

2. Almonds: Almonds provide an excellent source of nutrients and are associated with a variety of health benefits. Did you know that new research is finding that almonds might induce a more restful night’s sleep? Almonds contain the sleep-regulating hormone melatonin, as well as the muscle relaxation minerals magnesium, and calcium. While more data is needed, the potential is promising. If you’re looking for a natural way to promote better sleep, try adding an ounce of almonds to your evening routine!

Don’t like almonds? Walnuts are also a natural source of melatonin, serotonin, magnesium, calcium, potassium, and the amino acid tryptophan.

3. Kiwi: Rich in serotonin and antioxidants, kiwifruit may be one of the best foods to eat before bed. According to a small study, eating two kiwis an hour before bed resulted in better sleep quality and quantity. While this was only one small study, the results were significant enough to suggest kiwi for dessert any day of the week. Next time you are craving a bedtime snack, slice up a kiwi and mix with non-fat Greek yogurt, add some slivered almonds, and enjoy!

Kiwi not your thing? Bananas are a great source of the muscle-relaxing minerals potassium and magnesium, as well as the amino acid tryptophan.

4. Chamomile Tea: For centuries, this drink has been calming the mind and body of people around the world. And for good reason. Through its natural sedative properties, chamomile tea helps promote sleepiness. Researchers believe this calming effect is due to the antioxidant, apigenin, which helps reduce anxiety and initiate sleep. If improving your sleep is one of your new year intentions, start with this simple, age-old evening routine – sip on a cup of hot chamomile tea.

Need an alternative to chamomile tea? Passionflower Tea is another tea with a high content of apigenin, the brain calming antioxidant.

I’ll be incorporating 3 of the above into my routine (I’m not a big fan of warm milk). I’ll keep you posted on how my sleep is doing. Let me know in the comments below how you’re doing with improving your sleep.