Have trouble sleeping? The remedy may be in your kitchen. A nutritionist offers 7 foods that help you get the sleep you need.

Next time you’re lying awake in the middle of the night, don’t reach for a sleeping pill. Instead, take stock of your pantry.

“The foods we eat can help or hinder our sleep patterns,” says Diane Robison Johnson, MS, RDN, CSSD. Robison Johnson is a registered dietitian and certified specialist in sports dietetics at Sodexo in Tulsa, Oklahoma. “Recent science shows specific dietary factors can improve sleep quality and quantity,” she says.

Robison Johnson recommends eating more of the following seven foods to sleep better at night.

1. To support sleep, almonds provide melatonin and magnesium. Melatonin is a hormone your body produces in response to darkness. It helps regulate your internal clock to prepare you for bedtime. Magnesium is a mineral that assists with many processes in your body, including the nervous system, which largely controls sleep.
2. Chamomile Tea. True to its reputation as being a soothing agent, chamomile tea boosts the immune system and reduces anxiety and depression. Less anxiety and depression equal better sleep quality. Chamomile also contains the antioxidant apigenin, which binds to receptors in the brain to promote sleepiness. In one study, adults who consumed 270mg of chamomile extract twice a day for 28 days fell asleep 15 minutes faster. They also had less nighttime wakening than those who did not consume the extract.
3. Cherry Juice: Tart cherry juice contains antioxidants that support sleep. In one small study, adults with insomnia who drank eight ounces of tart cherry juice twice a day for two weeks slept 84 minutes longer at night. They also reported better sleep quality than when they didn’t drink the juice. Tart cherries also contain melatonin and serotonin, which improve sleep.
4. Whole Grains: Whole grains and complex carbohydrates are easy to digest. Plus, they trigger the release of the sleep-inducing chemical serotonin. Examples include whole grain bread and oatmeal.
5. Turkey: There’s a reason you want to take a nap on Thanksgiving. Turkey contains high amounts of protein and tryptophan, both of which encourage sleep. Learn more about the many health benefits of turkey here: Superfood Spotlight: Turkey.
6. Fatty Fish. Fatty fish such as salmon, tuna and mackerel contain high levels of vitamin D and omega-three fatty acids, which promote sleep. In one study, men who ate 10.5 ounces of Atlantic salmon three times a week for six months fell asleep 10 minutes faster than those who ate chicken, beef or pork.
7. Also known as kiwifruit, this little green fruit helps release serotonin. It contains Vitamin C and carotenoids, antioxidants responsible for inducing sleep. In a four-week study, 24 adults consumed two kiwis one hour before bed and fell asleep 42 percent faster than they did if they ate nothing. Their ability to sleep through the night increased by 5 percent, and their total sleep time rose by 13 percent.

As you take inventory of the foods you can eat to improve your sleep, remember: Just as important as choosing foods that promote sleep is avoiding foods that can interfere with it. Steer clear of excessive caffeine, alcohol, spicy foods and foods high in fat and protein. So, if it’s nearing midnight, it’s best to forego a pizza delivery. Or a burrito delivery. Or a burger delivery. Your body will thank you with a good-night’s sleep!