There are many reasons you might not be getting enough quality sleep and regardless of the culprit, it’s always a frustrating experience the day after. Some things might be external, like nighttime traffic noises or a snoring partner. Other issues could be related to your overall health, such as sleep apnea or insomnia. There is one controllable element that you can monitor to improve your sleep: Your diet. What we eat can impact our bodies in numerous ways, including the quantity and quality of sleep.

To help, we put together a list of the best foods to eat to improve the quality of your sleep:

1. Turkey, the classic nap food
Anyone who has enjoyed a Thanksgiving feast knows that after you eat turkey, you nap. This isn’t just from being overstuffed, although turkey has a good amount of protein in it, which facilitates sleep. There is also a particular amino acid in turkey, called tryptophan, which stimulates the production of melatonin in our bodies and encourages sleep regulation.

2. Tree nuts to the rescue
While walnuts and almonds are two of the most accessible examples, tree nuts in general are great snacks to assist with sleep. They contain protein, melatonin, and magnesium, all three of which are proven to make people drowsy. Plus, they are super simple snacks – just grab a handful of them to pop into your mouth, no dishes necessary.

3. Tart cherry juice
Another excellent source of nature’s sleep-aid, melatonin, is tart cherry juice, which has long been studied for its overall health benefits. It’s positively jammed with antioxidants. The hormone melatonin quite simply regulates your inner alarm clock and activates circadian rhythms to regulate sleep.

4. Herbal teas before bed, just like grandma
A lot of herbal teas will soothe your mind and prepare you for dreamland, but why is this? Making yourself a “cuppa” can be a calming and meditative process, of course, but it also has some scientific backing. For example, chamomile tea contains an antioxidant called apigenin, which encourages sleepiness and cuts down on insomnia by binding directly to your brain receptors. Valerian root tea is also a classic sleep-aid, although it’s not perfectly clear why. Some researchers speculate it’s because of its ingredient GABA, a neurotransmitter that assists with sleep.

Now that you’re on your way to a more peaceful and restorative evening rest, double check by monitoring how well you sleep. To do this, you could invest in a “smart watch,” which tracks your heart rate and body activity to determine when you are actually asleep vs when you are simply lying down resting. Good models to look into are the Fitbit Versa or the Apple Watch, both of which can assist in your quest to feel better rested and ready to face the day. Also, if you are currently taking doctor-prescribed medications (i.e., Lunesta or Xyrem, etc.) for a sleep disorder (insomnia or narcolepsy), please consult with your doctor before making any dietary changes.