It’s funny how a bad night’s sleep can lead to so many frustrations throughout the next day, isn’t it? Think about it, when you think your body is ready to shutdown and just zonk out for the evening, your mind starts running and all you do is toss and turn, causing sluggishness the next day and a low functioning brain.

If you agree that this feeling can be the absolute worst, you’re not alone. While experts claim that eight hours of sleep is necessary for people to get each night, the question becomes who really has that kind of efficiency? Even if we go to bed at 10 p.m., we still find ourselves waking up throughout the night and feeling anxious when we wake up at 5 a.m. It’s just one of the reasons why, not long ago, we gave you some sleeping tips to follow.

For those who are looking for other ways to get a better rest at night, you’re in luck, because what you put into your body can directly impact how many Zzz’s you’re catching throughout the night. That’s why we’re giving you some foods that help you sleep better, which should be noted for the next time you’re trying to get back onto a normal sleep schedule.

Milk

OK, so milk isn’t technically a food, but it’s still among one of the things that people can put in their bodies to help them sleep much better. That’s because the stuff contains tryptophan, which is an amino acid that, when released into the brain, can help calm your system down, assisting in a better rest.

Salmon

Not only is salmon a healthy option for dinner, but the pink fish is also included as one of the foods that help you sleep better because of its omega-3 fatty acids, which research shows are linked to better rest. The study concluded that, for some reason, omega-3s can, potentially, boost melatonin, which is used to promote a lasting sleep pattern.

Carrots

Whether you’re eating carrots as a snack before dinner or roasting them to complement your main course, these little vegetable are a perfect way to help get better sleep each night. According to some studies, carrots help with sleep because of their phytochemicals like beta carotene, which has been shown to have a positive impact on better rest.

Walnuts

Like a few others on this list, walnuts are one of the foods that help you sleep better due to the melatonin that they contain — which is a hormone that makes you feel sleepy. Walnuts also have a healthy heart benefit, too, which makes these little nut a powerful boost to your system, and one that can lead to a better night’s rest because of the nutrients and amino acids they pack.

White rice

It might not be the best for you, as brown rice tends to be healthier, but, when it comes to foods that help you sleep better, white rice might be your better option. That’s because, according to research published in the American Journal of Clinical Nutrition, eating 2.5 cups of white rice four hours prior to laying your head to rest could lead to falling asleep faster. Packed with a bunch of carbs, your body uses these to produce serotonin, which will help your brain zonk out quicker.

Turkey

There’s a reason why everyone at your family Thanksgiving dinner passes out after stuffing their faces with turkey every year — and it’s because the meat is packed with the amino acid tryptophan, which helps people sleep better. Sure, it might also have to do with the copious amounts of wine and mashed potatoes in your stomach, too, but turkey is thought to be the main culprit because of how the tryptophan is a precursor to serotonin.