Foods That Help Promote Sleep

Want to get a good night's sleep? Eating foods that promote sleep can be a natural way of preventing insomnia. Make sure you are getting the right foods, ones that not only promote sleepiness, but also will be easily digested so that you can sleep through the night.

Background

When you want to sleep well, eat foods high in carbohydrates in conjunction with those containing tryptophan. The body uses tryptophan to make serotonin, the neurotransmitter that slows down nerve activity in the brain, and carbohydrates increase this effect, making you sleepy.

Tryptophan

Foods high in tryptophan include dairy and soy products. Eggs, seafood, poultry and red meats also have significant amounts of tryptophan. However, because of their high protein content, these foods should be eaten in moderation. Rice, beans, lentils, whole grains, hummus, hazelnuts, peanuts, sesame seeds and sunflower seeds have good amounts of tryptophan.

Dinner

Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening. Choose the following food combinations: pasta with Parmesan cheese, pita with hummus, scrambled eggs and cheese, crackers with peanut butter, rice and beans, chicken with veggies or a tuna salad sandwich.

Bedtime Snacks

You'll probably sleep better if you don't eat right before going to bed. If you simply can't sleep on an empty stomach, have a bowl of whole grain cereal with milk, some tofu with hazelnuts or a peanut butter sandwich. Since it usually takes about an hour for the tryptophan in food to reach the brain, don't wait until right before bedtime to have your snack.

Final Advice

Lighter meals are better than meals high in fat when you want to sleep. Big meals make the digestive system work hard, and can keep you awake. Avoid highly seasoned foods that could potentially cause heartburn, along with foods high in sugar, since they can send you on a roller-coaster ride of plummeting blood sugar, followed by the release of stress hormones that can keep you awake.

References

• Foods That Promote Sleep
• Dr. Sears Advice
• Best Foods For Sleep