Foods that contain tryptophan may help you get a better night's sleep. Tryptophan is a substance that converts into an amino acid that produces serotonin, a brain chemical. Serotonin is mandatory for a good night of sleep and is often referred to as the "sleep hormone."
Foods That Contain Tryptophan
- cheese – Swiss, cheddar, and gruyere are especially high in tryptophan
- bananas
- toastm
- milk
- turkey sandwich
- granola and yogurt parfait
- soy products – soy nuts, soy milk, and tofu
- seafood
- nuts
- eggs
- sesame and sunflower seeds
- beans
- peanut butter
- spinach
- whole-grain cereal and breads
- cottage cheese
- lentils
Sleep Better by Eating Melatonin Rich Foods
Melatonin is the chemical in our body that controls our internal clock and helps our bodies regulate sleep. For some people, eating foods that supply them with melatonin help them have a better night's sleep.
- cherries, fresh or dried
- oats
- sunflower seeds
- sweet corn
- rice
- tomatoes
None of these foods contain high amounts of melatonin but some people report sleep success when they consume them.
Timing of Meals May Affect Sleep
The foods you choose to eat are important but so is the timing of your meals. If you eat a big meal an hour or two before you go to bed, your body temperature and metabolic rate will be on the rise when they need to be decreasing, the ideal conditions for a satisfying sleep. Ideally you should eat your largest meal of the day in the early afternoon and have a lighter meal in the evening.
What to Eat to Fall Asleep
For people who have a hard time falling asleep, eating a high-carbohydrate meal with some fat a few hours before bedtime may help. By doing so, the release of serotonin in your body will correlate with when you are trying to fall asleep. Some helpful food combinations to try include:
- spaghetti with tomato sauce
- toast, English muffin, or bagel with honey or jam
- figs or dates
- ice-cream
- angel food cake with berries
- air-popped popcorn
- cereal with milk
- potatoes
- whole wheat waffle with syrup
- pretzels
- chocolates or candy
- butter and peanut butter
What to Eat to Stay Asleep
For people who have no trouble falling asleep but tend to wake in the middle of the night and then can't fall back asleep, having serotonin released in the middle of the night is key. A snack of fatty carbs just before heading to bed is best. A banana with a glass of milk works for a lot of people. For more ideas, see the list above.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Sources:
The Better Sleep Council of Canada. "A Guide to Better Sleep" (accessed October 1, 2010).
Council for Responsible Nutrition. "Stop Stressing, Start Sleeping" (accessed October 1, 2010).
AskDrSears.com. "Foods for Sleep" (accessed October 1, 2010).
Toby Welch - Toby is a full-time freelance writer who specializes in magazine articles, online writing, e-books, and manuscript editing.
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