As humans, we all need sleep to function well both physically and mentally. According to the National Sleep Foundation, adults need between 7-9 hours of sleep each night. Lack of sleep is a common problem nowadays and can lead to many health issues in the long run. Research has shown that nutrition can play a critical role in promoting sleep and relaxation. Here are some types of foods to eat (and avoid) to promote good sleep habits.

Foods to Eat:

1. Turkey: Turkey meat is rich in an amino acid called tryptophan, which is an essential precursor to melatonin and serotonin, two hormones that promote relaxation and sleep.

2. Walnuts: Walnuts are high in melatonin, a hormone that regulates sleep, and they also contain magnesium which can ease your muscles and promote relaxation.

3. Cherries: Cherries are another excellent source of melatonin which helps regulate your internal clock and improve your sleep quality.

4. Almonds: Almonds contain magnesium and protein, which help to promote relaxation and sleep.

5. Whole grains: Whole grains such as brown rice and oats are high in magnesium, which is a mineral that has been shown to alleviate stress and boost relaxation.

Foods to Avoid:

1. Caffeine: Caffeine is a stimulant and can stay in the body for several hours. Avoid drinking coffee, tea, or any other drinks that contain caffeine before sleeping.

2. Alcohol: While alcohol can initially make you feel sleepy, it is known to interfere with sleep quality and its effects may wear off a few hours later.

3. Fatty foods: High-fat foods may cause acid reflux, which can lead to discomfort while sleeping. Avoid eating heavy or spicy meals before bedtime.

4. Sugary foods: Sugar provides a quick burst of energy, and it can keep you up for hours. Eating sugary foods before bed can lead to difficulty falling asleep.

Proper nutrition is critical for promoting better sleep and relaxation. By incorporating nutrient-rich foods into your diet and avoiding those that can disrupt sleep, you can improve your overall sleep quality, reduce stress, and wake up feeling refreshed and rejuvenated. Remember to also practice good sleep hygiene, such as keeping a consistent sleep schedule, avoiding screens before bedtime, and keeping your bedroom cool and dark.