Foods to Help You Sleep Better

Getting a good night's rest is important to all of us. Tossing and turning all night riddled with worries makes for a tired and cranky person the next day. Losing sleep affects your ability to stay alert and focused and to concentrate; it also makes you feel lousy. Certain foods may help induce a restful sleep. Dietary habits throughout the day can affect your ability to get a proper night's rest.

Tryptophan

Foods containing tryptophan are often helpful in inducing a good night's sleep. Tryptophan is one of the essential amino acids needed in our bodies and helps us to get the proper rest; it also enables us to relax. Tryptophan serves as a catalyst to the neurotransmitter serotonin. Serotonin helps our bodies cope with depression, anxiety and insomnia. Tryptophan is also helpful in preventing senile dementia, premenstrual syndrome, headaches and Tourette's syndrome.

Foods

A warm glass of milk or hot cocoa will help you sleep better--both contain tryptophan. Shop for turkey, chicken, eggs, asparagus, mustard greens, shrimp, tofu, yogurt, nuts as well as these foods are high in tryptophan. Potatoes, white rice, wheat or white flour, and eggs are all tryptophan-rich foods that can add variety to your menu.

A light, tryptophan-rich snack an hour or two before retiring may help you fall asleep. Try a glass of milk, with half a peanut butter, chicken or turkey sandwich. Having a warm cup of chamomile tea with a banana contains tryptophan and is healthy for your body. A small bowl of whole grain cereal with milk, or yogurt topped with your favorite granola, is another snack that may help.

Factors

Many factors can contribute to a good night's sleep; what you eat is just as important as your daily habits.

Avoid alcohol close to your bedtime. Alcohol can make you sleepy at first, but overindulgence actually prevents you from falling into a deep sleep.

Caffeine is a stimulant and, although it is not stored in our bodies, it does take time to eliminate its effect on our bodies. Avoid caffeinated beverages at least eight hours before going to bed.

Avoid high-fat, heavy, spicy foods at dinner time, particularly if you suffer from occasional heartburn or indigestion. Eating a heavy meal just a couple of hours before retiring to bed can make you uncomfortable and cause you to awaken with gastric problems.

Avoid drinking a lot of beverages two to three hours before going to sleep; otherwise, you may be up all night making trips to the bathroom.

Conditons

Your environment plays a definite role in the quality of your sleep. Make sure your mattress and pillows are good quality. Sleep in a darkened room that is well ventilated. Most doctors recommend a slightly cool room for the best night's sleep. Keep your bedroom noise-free; if this can't be accomplished, turn on a fan or white noise machine to act as a buffer for outside noises.

Use your bedroom for sleeping only. Don't work on your laptop or use it as a TV room. This will train your body that when you are in your bed, it is time to sleep.

Misconceptions

According to a Mayo Clinic article, "Are there any foods that help you sleep better?," no foods have been proven to help you sleep better. However, the article states that what you eat and drink can play a role in how well you sleep. The Mayo Clinic recommends that you should see a doctor if a change in your daily habits and the foods you consume does not help you get the proper rest.

References

• Are there any foods that help you sleep better?
• Tips for Getting Better Sleep
• What can high-tryptophan foods do for you?