A good night's sleep is essential to maintaining our mental and physical health. While factors like stress, hormones and physical activity levels can affect sleep, diet can also play a part, says Keri Gans, RDN, host of The Keri Report podcast.

Certain nutrients aid the body in the production of melatonin, a hormone integral to the sleep-wake cycle. Although it may not be a magic fix for severe sleep disorders, certain foods can help support this process, advises Jessica Cording, RD, author of The Little Book of Game Changers. Consuming a balanced intake of protein, fat, and carbs can support better sleep. However, timing is crucial when it comes to food and sleep, as Sandra Zhang, RDN at the Frances Stern Nutrition Center advises.

What should be on your sleep-favoring menu? According to dietitians:

1. Kiwi: Magnesium-filled kiwi can promote melatonin production. Gans mentions research that found significant sleep improvement among participants who ate two kiwis before bed for four weeks.

**2. Turkey: **A source of tryptophan, turkey aids in the body's melatonin and serotonin production, supporting relaxation and sleep, mentions Zhang.

3. Eggs: Along with tryptophan, eggs contain protein and vitamin D which help regulate sleep and keep you satisfied. Zhang mentions that eggs also carry vitamin B6, known to convert tryptophan into serotonin.

4. Tart Cherries: Containing natural melatonin, tart cherries can encourage sleep, according to Christen Cooper, RDN, an associate professor at Pace University. One research analysis saw an increase in total sleep amount and sleep efficiency in individuals who drank tart cherry juice regularly.

**5. Milk: **Loaded with protein, tryptophan and stabilizing calcium, milk can be valuable for a good night's sleep, Cording explains.

6. Bananas: Rich in magnesium, potassium, and vitamin B6, bananas aid in muscle relaxation and stimulate melatonin production, says Gans.

7. Avocados: Another nutrient-dense food recommended for sleep by Cording. Contributing towards relaxation and stable overnight energy, avocados also contain fiber for blood sugar management, which Zhang adds is another important aspect of sleep health.

**8. Sweet Potatoes: **Containing complex carbohydrates and potassium, sweet potatoes offer relaxation and steady blood sugar levels during sleep, highlight both Gans and Cording.

9. Walnuts: Their natural sources of magnesium and melatonin can enhance sleep quality, Zhang notifies.

Diet can certainly support better sleep, however, if severe sleep problems persist despite well-maintained sleep hygiene and diet, it may be necessary to consult a sleep medicine specialist, advises Cording.