A good night’s sleep is key to good health, but sometimes catching those necessary Zzzs can be hard. Fortunately, with a few tweaks to your diet and routine, you can get rest more easily and feel refreshed for a new day ahead. Good Foods for Sounder Sleep While you don’t want to go to bed on a full stomach in order to avoid indigestion, eating certain foods have been known to result in sweeter dreams: Chamomile is typically the teetotaler’s choice for relaxation, but any non-caffeinated herbal tea will do. Warm milk. Heated milk is another staple for satisfying sleep. This warm drink will not only make you feel drowsy, it can also take the edge off any hunger you might feel. Opt for almond or soy milk if you need to avoid dairy. Almonds and walnuts. These nuts can cause a spike in the body’s melatonin, a hormone that regulates your sleep cycle. Lean protein. You know how drowsy you feel after Thanksgiving dinner? The bird’s tryptophan helps boost the brain chemical serotonin, which can help regulate sleep, mood, and digestion, among other things. It’s also present in other lean proteins, such as yogurt and cottage cheese, so feel free to indulge in some smart late-night snacking. Some fruits. While it’s best to avoid refined sugar before bedtime, naturally occurring sugar found in certain fruits like bananas, orange, pineapple, and tart cherries are known to boost melatonin, a natural hormone that instructs your body when to wake up and when to fall asleep. Kiwis can especially help with insomnia when eaten prior to bedtime. How to Get to Sleep Quickly Now that you know which foods are best to consume for a restful night, here are some tips on how to fall asleep fast and stay asleep: Keep to a regular schedule. Variety is the spice of life, but not when it comes to your sleeping habits. Aim for a regular bedtime and wake time so that your body gets into a restful routine. Nix screen time at night. The glow of your computer and portable devices can often keep sleep at bay. Put away the tech until morning, or at least adjust your settings to nighttime mode to give your eyes and brain a break. Indulge in aromatherapy. Lavender, in particular, is known for its relaxation-inducing properties. Try spraying some of this scent on your pillow for a pleasant rest. Lower the temperature. Drop the thermostat a bit at bedtime for a better night’s rest. De-stress your bedroom. Bedrooms are best left for sleeping. While some bedrooms do double-duty as an area for work and other activities, be sure to clear out the clutter from your sleeping area so that you can sleep serenely. Go for a soak. A relaxing bath can prepare you well for dreamland. Better yet? Slip into your hot tub for a soothing soak before slumbering. You’ll wake up feeling rested and ready for a new day. Ready to relax? Find your local Jacuzzi® dealer and shop for a hot tub for your home.