Foods That Aid in Sleep

Cereal and milk is a good bedtime snack.

_source

Some foods calm the brain and aid in restful sleep, while others keep your brain more active. Sleep-aiding foods contain the amino acid tryptophan, according to AskDrSears.com, the website of physician William Sears and registered nurse Martha Sears. The body uses tryptophan to make the neurotransmitter serotonin, a chemical that slows nerve impulses. Tryptophan is also essential for production of melatonin, a hormone that may assist in sleep. Eating properly before bedtime may help if you're having sleep problems.

Tryptophan Foods

For both dinner and bedtime snacks, eat foods containing tryptophan. These include dairy products, soy products, meat and seafood, eggs, whole grains, legumes, rice, nuts and seeds. It takes about an hour for tryptophan to reach the brain, so take that into consideration when having your nighttime snack.

Calcium Foods

Calcium-containing foods are beneficial as well, because this mineral helps the brain use tryptophan to make melatonin. You may be aware of the traditional recommendation to drink some warm milk before bedtime to aid in sleep. Other dairy products also are rich in calcium, including cheese, yogurt, ice cream and ice milk. Many breakfast cereals are fortified with calcium, and you can obtain calcium from eating leafy green vegetables and broccoli. Sardines and salmon are high in calcium, as is tofu made with calcium sulfate. You also can drink orange juice fortified with calcium.

Carbohydrates and Protein

AskDrSears.com recommends eating a dinner and bedtime snack with both complex carbohydrates and protein to aid in sleep. Some dinner possibilities include whole-grain pasta with Parmesan cheese, scrambled eggs with cheddar cheese, stir-fry with lean meat or tofu and rice, and hummus and whole wheat bread. Good bedtime snacks listed by the National Sleep Foundation include cereal with milk, cheese and crackers, and peanut butter on toast.

Sources:

• https://www.askdrsears.com/topics/feeding-eating/family-nutrition/foods-for-sleep/foods-help-you-sleep
• https://www.sleepfoundation.org/sleep-topics/food-and-sleep
• https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/