If you're like 95 percent of Americans , you're probably falling short on fiber, and that can take a toll on your sleep patterns. One study from found that a lower-fiber diet was linked to less deep, restorative sleep.

Eating more fiber was associated with a longer period of high-quality sleep. RELATED: 6 Types of Fruit That Are Loaded With Fiber.

Kiwi isn't just a superfruit packed with fiber and antioxidants. It also contains serotonin, a brain chemical known to regulate your sleep cycle. This little green fruit can help you fall asleep and improve sleep quality.

Researchers of a small study published in the Asia Pacific Journal of Clinical Nutrition noted that kiwi consumption may have improved "sleep onset, duration, and efficiency" in adults who reported experiencing sleep disturbances.

Have one to two kiwis before bed to help bring on the Zzzs. Digging into that hummus never sounded so good. This legume is a plant-based source of tryptophan, the amino acid also found in turkey that can increase the production of melatonin.

The power combo of omega-3 and vitamin D can improve sleep quality by helping to increase the production of serotonin, and salmon is a top-notch source of both. According to Palinski-Wade, omega-3 fatty acids also help to decrease your body's amount of stress hormones.

Unlike other types of fat, omega-3 fatty acids are considered "essential," meaning you have to get them from your diet because your body is unable to create them itself. Mackerel is another great fatty fish for stress reduction and sound sleep.

In a study that looked at the sleep differences among several diets—higher in protein, fat, or carbs compared to a standard control diet—participants experienced fewer sleep disturbances on the high-carb diet compared to any of the others.

That's right, carb lovers! Oats are a healthy whole grain source of carbohydrates and s a good source of magnesium. Get your day off to the right start—and finish—by enjoying a bowl of overnight oats for breakfast. If you're not already paying attention to your gut health , here's a reason to start: Your microbiome, which is the collection of trillions of bacteria in your gut, is connected to your sleep patterns.

An increasing amount of research signals that your microbiome is involved in regulating your sleep rhythms and quality, in addition to things like mood and stress levels. In fact, the species of bacteria in your gut likely adhere to a circadian rhythm much like we do!

One of the best ways to keep your microbiome healthy is to add to the collection of good bacteria with probiotic-rich foods. In one study, eating a yogurt snack three or four times a week was shown to increase beneficial gut bacteria and the diversity of bacterial strains—both of which indicate a healthy microbiome.

Of course, it's easy to pick up a container of yogurt , but it's actually not that difficult to make it yourself. High stress levels can also make it difficult to fall and stay asleep. Good sources of vitamin C include citrus fruits like oranges, grapefruits, clementines, lemons, and limes.

Strawberries and legumes are also packed with vitamin C. Chennaoui M, Arnal PJ, Sauvet F, et al. Sleep and exercise: A reciprocal issue? Sleep Med Rev. Greer SM, Goldstein AN, Walker MP. The impact of sleep deprivation on food desire in the human brain.

Nat Commun. McHill AW, Hull JT, Klerman EB. Chronic circadian disruption and sleep restriction influence subjective hunger, appetite, and food preference. CDC, 1 in 3 adults don't get enough sleep.

Accessed July 8, Sangsopha J, Johns NP, Johns J, et al. Dietary sources of melatonin and benefits from production of high melatonin pasteurized milk.

J Food Sci Technol. Pelczyńska M, Moszak M, Bogdański P. The role of magnesium in the pathogenesis of metabolic disorders. Cao Y, Zhen S, Taylor AW, et al. Magnesium intake and sleep disorder symptoms: findings from the Jiangsu nutrition study of Chinese adults at five-year follow-up.

Howatson G, Bell PG, Tallent J, et al. Effect of tart cherry juice Prunus cerasus on melatonin levels and enhanced sleep quality. Eur J Nutr. Moritz B, Schmitz AE, Rodrigues ALS, et al. The role of vitamin C in stress-related disorders. J Nutr Biochem. St-Onge MP, Roberts A, Shechter A, et al.

Fiber and saturated fat are associated with sleep arousals and slow wave sleep. J Clin Sleep Med. Lin HH, Tsai PS, Fang SC, et al. Effect of kiwifruit consumption on sleep quality in adults with sleep problems.

Asia Pac J Clin Nutr. Del Brutto OH, Mera RM, Ha JE, et al. Dietary fish intake and sleep quality: a population-based study. Sleep Med. Lindseth G, Murray A. Dietary macronutrients and sleep. West J Nurs Res. Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans.

PLoS One. Lisko DJ, Johnston GP, Johnston CG. Did you know, however, that most breakfast foods that healthy people eat can also be great nighttime meals to promote better sleep? Yes, we're talking bananas, oats, cherries, kiwi fruit, cottage cheese, nuts, toast, eggs, and more.

There's no need to restrict these foods to just your mornings. Per dieticians and sleep experts, they can be great foods to consume at night if you want to fall asleep in record time.

Take whole grains, for instance. A slice or two of whole-wheat toast can aid the release of the hormone serotonin, per Johns Hopkins Medicine , and serotonin is important when it comes to the quality of sleep. Then there is oatmeal. They raise your blood sugar naturally and make you feel sleepy," shared certified clinical nutritionist, Cynthia Pasquella via Good Housekeeping.

In addition, oats are a rich source of the sleep-promoting hormone melatonin. Breakfast plates at hotels and restaurants usually come loaded with fruits.

Turns out that the fiber-rich fruits we consume in the mornings can also help us get a good night's rest. In fact, a study published in the Annals of Medicine, which looked at improving sleep quality in hemodialysis patients, found a link between dietary fiber and good-quality sleep. Pears, strawberries, apples, bananas, and cherries are all good sources of fiber.

Additionally, fruits like kiwi could boost sleep because of their high serotonin and antioxidant properties, a study in the Asia Pacific Journal of Clinical Nutrition found. Why not combine these fruits with your oatmeal and have a bowl for dinner?

Speaking of a bowl of oatmeal, nuts could be a great addition, too. In addition to being good sources of fiber and protein, some nuts — like walnuts, chia seeds, and flaxseeds — also contain the omega-3 fatty acid alpha-linolenic acid ALA.

This may help promote better sleep, per a study in Frontiers in Public Health. Protein is also important for sleep.