So many people have trouble sleeping—myself included. There are, of course, lots of reasons—from bad habits (like lack of a bedtime routine) to a too-hot room to hormones to stress. And we've all experienced way too much stress these last few months. . .

But not sleeping well can cause more than fatigue and crankiness. According to the Cleveland Clinic's Michael Roizen, M.D., author of What To Eat When, your body can only heal itself when you sleep soundly. “Think of the inside of your body as a big factory of shift workers,” he says. “Cells clock in when you shut down. All day long, your body has been put through cellular stresses.” For example, muscles experience little microscopic tears throughout the day, and organs and tissues get a workout, too. Only in deep sleep can your body fully recover.

Too little sleep can cause immune problems, higher stress levels and even obesity. In addition, if your brain never fully eliminates its waste products overnight (such as damaged cells), you can develop memory problems and brain inflammation.

You've heard all the usual remedies—go to sleep at the same time every night, hide the electronics, try meditating, keep your room dark and cool. . .but you may not be aware that certain foods can help you sleep sounder, especially those containing melatonin and magnesium. Here are a few to try:

Foods that help you snooze

Almonds and walnuts Both are sources of the sleep-regulating hormone melatonin. Almonds are also a great source of magnesium, another sleep aid.
Bananas They also contain melatonin and magnesium, as well as potassium—a natural muscle relaxer. In addition, bananas are a source of tryptophan—which the body converts into serotonin, a chemical that helps regulate sleep.
Chamomile tea In addition to being relaxing, chamomile contains an antioxidant that binds to certain receptors in the brain that may promote sleepiness.
Cherries and tart cherry juice are great sources of melatonin. In two studies, adults with insomnia who drank 8 ounces of tart cherry juice twice a day for two weeks slept about an hour and a half longer and reported better sleep quality, compared to when they did not drink the juice.
Kiwi Rich in serotonin and antioxidants, both of which can improve sleep quality, kiwis may be the best bedtime snack according to many studies.
Fatty fish The combination of omega-3 fatty acids and vitamin D in oily fish such as salmon and trout has been shown to increase the production of serotonin.
Oatmeal Oats are a healthy complex carb high in the anti-stress vitamin B6 as well as melatonin.

One of the best sleep books I've read is Sleep Smarter by Shawn Stevenson. You can order it from Amazon here

Fresh Cherry Salsa

4 cups organic cherries pitted and chopped
6-8 scallions, chopped (can sub red onion)
1 cup chopped cilantro or parsley
1/4 cup fresh lemon juice
1 jalapeno or serrano pepper, minced
1-2 garlic cloves, minced
Salt and pepper to taste.

Combine ingredients in a bowl and let sit 30 minutes so flavors meld. Good on grilled chicken, fish or pork.

Eat Better, Sleep Better