Generally speaking, adults need seven to nine hours of deep uninterrupted sleep. However, with an increase in work demands, social media, and overall busy schedules, many adults (and kids) are not getting enough quality sleep for their optimal health and well-being. To help get the rest you need, try adding these four foods to your diet.

• Warm Milk: Known for its sleep-inducing properties, serving warm milk before bed is a tradition passed down from generation to generation. Milk is a rich source of sleep-promoting nutrients, including tryptophan, calcium, vitamin D, and melatonin. While research supports these nutrients for promoting a good night's rest, there's also a psychological link. The nostalgic memory of being served warm milk before bed can play just as important a role in reducing stress and inducing relaxation. Alternative to milk? Try yogurt or cottage cheese as a bedtime snack.
• Almonds: Commonly referred to as a superfood, almonds provide an excellent source of nutrients and are associated with a variety of health benefits. Did you know that new research is finding that almonds might induce a more restful night's sleep? Almonds contain the sleep-regulating hormone, melatonin, as well as the muscle relaxation minerals, magnesium and calcium. While more data is needed, the potential is promising. If you're looking for a natural way to promote better sleep, try adding an ounce of almonds to your evening routine!Alternative to almonds? Walnuts are also a natural source of melatonin, serotonin, magnesium, calcium, potassium, and the amino acid tryptophan.
• Kiwi: Rich in serotonin and antioxidants, kiwifruit may be one of the best foods to eat before bed. According to a small study, eating two kiwis an hour before bed resulted in better sleep quality and quantity. While this was only one small study, the results were significant enough to suggest kiwi for dessert any day of the week. Next time you are craving a bedtime snack, slice up a kiwi, and mix with non-fat Greek yogurt, add some slivered almonds, and enjoy!Alternative to kiwi? Bananas are a great source of the muscle-relaxing minerals, potassium and magnesium, as well as the amino acid tryptophan.
• Chamomile Tea: For centuries, this drink has been calming the mind and body of people around the world for a good reason. Through its natural sedative properties, chamomile tea helps promote sleepiness. Researchers believe this calming effect is due to the antioxidant, apigenin, which helps reduce anxiety and initiate sleep. If improving your sleep is one of your healthy resolutions, start with this simple, age-old evening routine: sip on a cup of hot chamomile tea. Alternative to chamomile tea? Passionflower Tea is another tea with a high content of apigenin, the brain calming antioxidant.