To improve your sleeping cycle, try eating these 7 food items every night before going to bed.

1. Bananas

Bananas contain tryptophan, which helps create calming and regulating sleep hormones. Bananas also contain ample amounts of magnesium and potassium that can help in muscle relaxation while sleeping. 

2. Kiwi

Kiwi is another fruit item that is rich in nutritious antioxidants and vitamins. Kiwi contains a sleep hormone called serotonin which can help people with insomnia.

3. Sweet potatoes

Sweet potatoes have natural and easily digestible carbohydrates. It also contains potassium which helps in muscle resting. 

4. Cherries

Cherries have anti-inflammatory properties and contain melatonin, a naturally produced hormone that signals our bodies to sleep. It is best to have cherry juice before going to bed.

5. Almonds

Almonds are an excellent source of calcium, which helps the brain convert tryptophan into melatonin, which induces sleep. They are also full of magnesium, which helps to relax muscles. 

6. Green leafy vegetables

Leafy vegetables like spinach, kale, lettuce, etc. are packed with nutrients like magnesium and calcium that are good for sound sleep. These nutrients can prevent nausea or disrupt sleep.

7. Peppermint tea

Peppermint is a herb that is associated with a feeling of coolness, but the menthol contained in peppermint is also known to cause deep sleep by relaxing muscles.

For a quality sleep, make sure that you are eating quality food. Avoid spicy food, coffee, sugar and oily food before going to sleep.