In a world as fast-paced as ours, getting a good night's sleep can feel like an elusive dream. Between the stress of daily life, the blue light from screens, and irregular schedules, quality sleep often takes a back seat. But did you know that what you eat can significantly impact your sleep quality? Here are five foods that can help you get those much-needed Z's and wake up feeling refreshed.

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Cherries, especially tart cherries, are one of the few natural sources of melatonin, the hormone that regulates sleep-wake cycles. "Consuming cherries or tart cherry juice can increase melatonin levels in the body, helping you fall asleep faster and enjoy a deeper sleep," explains nutritionist Lisa Richards. Studies have shown that drinking tart cherry juice can improve sleep duration and quality in adults suffering from insomnia.

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Almonds are packed with magnesium, a mineral that plays a crucial role in sleep regulation. "Magnesium helps activate neurotransmitters responsible for calming the body and mind," says dietitian Samantha Cassetty. A handful of almonds before bed can provide you with the magnesium your body needs to relax and unwind. Additionally, the protein in almonds can help maintain stable blood sugar levels throughout the night, preventing those annoying 3 a.m. wake-ups.

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Kiwis might be small, but they pack a powerful punch when it comes to sleep health. "Kiwis contain high levels of antioxidants and serotonin, both of which can improve sleep quality," notes Dr. Michael Breus, a sleep specialist. Research indicates that eating two kiwis an hour before bedtime can significantly increase sleep duration and efficiency. Plus, kiwis are rich in vitamin C and fiber, making them a great overall addition to your diet.

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Chamomile tea has been used for centuries as a natural remedy to promote relaxation and sleep. "Chamomile contains an antioxidant called apigenin, which binds to receptors in your brain that help initiate sleep," explains herbalist Sarah Corbett. Drinking a warm cup of chamomile tea before bed can help reduce anxiety and improve sleep quality. It’s a simple, soothing ritual that can set the stage for a restful night.

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Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids and vitamin D, both of which have been linked to better sleep. "Omega-3s can reduce inflammation and improve brain function, while vitamin D helps regulate the sleep-wake cycle," says Dr. Alex Dimitriu, a psychiatrist and sleep medicine specialist. Eating fatty fish a few times a week can boost your intake of these essential nutrients and support healthy sleep patterns.

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Adding these sleep-supporting foods to your diet doesn't have to be complicated. Here are some simple tips:

• Breakfast Boost: Add a handful of almonds to your morning oatmeal or yogurt.
• Afternoon Snack: Enjoy a couple of kiwis as a midday snack.
• Dinner Delight: Incorporate fatty fish like salmon into your dinner a few times a week.
• Evening Routine: Sip on a warm cup of chamomile tea about an hour before bed.
• Nightcap: Consider a small glass of tart cherry juice in the evening.