It’s 2 a.m., the kids are sound asleep, but I’m beyond exhausted while my body is doing everything in its power to keep me awake.

It’s day 3 of going to sleep only to be immediately woken by the feeling of falling or my brain telling me that I can’t breathe. I can’t recall what it was like to actually sleep through the night anymore.

It’s not hopeless though. As I’ve been working on changing my diet, I’ve learned some things about foods and sleep.

Here are some things that I’m adding to my grocery list to help me sleep:

Tart Cherry Juice

Rich in melatonin, tart cherry juice can help regulate your internal clock and improve sleep duration and quality.

Almonds

These nuts are packed with magnesium, a mineral that promotes relaxation and helps reduce the levels of the stress hormone cortisol.

Tip: My friend @teatimewithtanawrites showed me that mixing almond butter with fruit is a delicious and healthy snack.

Bananas

High in potassium and magnesium, bananas relax muscles and nerves while also providing vitamin B6, which helps the body produce melatonin.

Tip: If you’re craving a sweet evening snack, try this banana strawberry ice cream (but leave out the matcha).

Salmon

Loaded with omega-3 fatty acids and vitamin D, salmon helps regulate serotonin, a neurotransmitter that influences your sleep-wake cycle.

Tip: A lox and cream cheese bagel is a great way to fit salmon into your day.

Turkey

A great source of tryptophan, an amino acid that increases melatonin production and promotes feelings of sleepiness after meals.

Chamomile Tea

Known for its calming properties, chamomile contains apigenin, an antioxidant that binds to brain receptors to encourage drowsiness.

Kiwi

This fruit is rich in antioxidants and serotonin, both of which have been shown to improve sleep onset, duration, and efficiency.

Yogurt

A source of calcium that plays a role in the brain’s use of tryptophan to make melatonin. Yogurt also supports gut health, which is linked to better sleep.