During times of high stress, one of the first casualties is deep, restorative sleep. You toss and turn. Even if you do get some shut-eye, it’s usually poor quality, leaving you feeling run-down the following day. Next time you're overly stressed out and can't seem to fall asleep, try eating some of these sleep-inducing foods.

How Foods With Prebiotics Can Help When You Can't Sleep

According to researchers at the University of Colorado, foods rich in prebiotics may help you manage stress and get better sleep.

You’ve likely heard of probiotics, the live bacteria that improve digestion and boost the immune system. But less is known about its cousin, prebiotics. These are non-digestible fibers found primarily in plant sources like legumes, garlic, onions, asparagus, and oatmeal that, when consumed, feed the probiotics.

Related: 10 Ways to Calm Your Nerves and Get to Sleep the Night Before a Race

Think of prebiotics as fertilizer for the friendly probiotic bacteria that flourish in your digestive system. But what do they have to do with sleep?

The stomach is often referred to as a second brain. If the mind is whirling after a stressful event, the gut is likely in turmoil, too. Hence, you feel butterflies when you’re nervous or you’re sick to your stomach when dealing with something dreadful.

The Colorado researchers wondered if the inverse was true: Could keeping your stomach relaxed alleviate tension in your mind and ease symptoms of stress, such as poor sleep? The answer? Yes.

Related: Prebiotics Vs. Probiotics: What's the Difference?

By feeding the good bacteria, the researchers say, prebiotics fast-track the absorption of essential nutrients and enhance your immune function.

Eat These 16 Foods for Insomnia

Here's a list of the best prebiotics to feed your good gut bacteria:

• Garlic
• Onions
• Asparagus
• Bananas
• Barley
• Oats
• Legumes
• Apples
• Cocoa
• Flax Seeds
• Jicama Root
• Seaweed
• Leeks
• Dandelion Greens
• Jerusalem Artichoke
• Chicory