After a long day, there is nothing better than a good night's sleep. Not only does it feel unbelievable to wake up rested and ready to take on the day, but as Dr. Vikki Petersen, CCN, DC, CFMP points out “eight hours of restful sleep per night can help prevent cancer, obesity, heart disease, depression, Alzheimer's and several more degenerative diseases.”

However, getting those full eight hours each night is easier said than done. Whether you are stressed out, not exercising enough, suffering from medical problems or not practicing good sleep hygiene, there are many underlying causes for waking up still feeling tired.

One thing that could be standing in your way of good sleep, is your own diet. The foods you eat can both negatively and positively impact your ability to fall asleep, stay asleep, and most importantly, feel rested when you wake up. Here are the experts' top suggestions so you can stock your kitchen and begin your journey to better sleep.

1. Almonds. Next time you are looking for an after-dinner snack, look no further than the almonds in your pantry. Not only will these nuts help you sleep, but they also have many other health benefits like lowering cholesterol and improving your mood.

2. Kiwi. Kiwis are an excellent healthy ingredient to add to your dessert after dinner. Petersen notes that eating two kiwis two hours before bed could be the key to a good night's rest. “Kiwi fruit has been shown to improve sleep efficiency along with falling asleep faster,” she says. “Kiwis contain several sleep-promoting nutrients including melatonin, magnesium, potassium, calcium, folate, along with the healthy phytonutrients flavonoids and carotenoids.”

3. Tart Cherry. Skip the ice cream sundae for dessert and go for the cherry on the top instead. “Whole tart cherries are a natural source of melatonin, says Dawn Jackson Blatner, RDN. Blatner recommends sipping on Daily Harvest Tart Cherry and Raspberry smoothies for a boost of nutrition, and to help you soothe yourself into a restful sleep.

4. Pumpkin Seeds. What we love about pumpkin seeds the most is they are so versatile. Petersen suggests sprinkling them on top of dinner salads in place of croutons or even adding them as a garnish to warming soups. “Pumpkin seeds are an excellent source of magnesium. One study in the “Journal of Research in Medical Sciences” found that magnesium supplements improved insomnia and sleep efficiency,” she says.

5. Chamomile Tea. If you have ever had a cup of chamomile tea and instantly felt sleepy, know that it is not in your head. “Chamomile contains flavonoids such as chrysin and apigenin, which may bind to GABA receptors in the brain to produce an overall calming effect, says Blatner. “Get in the habit of sipping a cup of chamomile nightly with a splash of steamed almond milk.”

If you have any questions regarding a healthier lifestyle contact me at 719-429-1605, healthandwellness@qwestoffice.net and www.sandiashlock.juiceplus.com.