Getting a good night's sleep is crucial for our overall health and well-being. What you eat before bed can have a significant impact on the quality of your sleep. Here are nine foods that can help promote relaxation and improve your sleep:

1. Bananas: Bananas are a great bedtime snack. They contain magnesium and potassium, which can help relax your muscles and prepare your body for sleep. Additionally, bananas contain tryptophan, an amino acid that can convert into serotonin and melatonin, two hormones that regulate sleep.

2. Almonds: A handful of almonds can be a good choice before bed. Almonds are a good source of magnesium, which promotes muscle relaxation and sleep. They also contain tryptophan and melatonin, which can help regulate your sleep-wake cycle.

3. Milk: A warm glass of milk is a classic bedtime drink for a reason. Milk contains tryptophan, which can help promote relaxation and induce sleep. It also contains calcium, which helps the brain use tryptophan to produce melatonin.

4. Kiwi: Kiwi is a nutrient-dense fruit that is rich in vitamins C and K, as well as folate and potassium. Kiwi also contains antioxidants and serotonin, which can help regulate your sleep cycle and improve sleep quality.

5. Walnuts: Walnuts are a good source of omega-3 fatty acids, which have been linked to improved sleep. They also contain melatonin, a hormone that regulates sleep, and tryptophan, an amino acid that promotes relaxation.