Global Courant
What you eat affects how easily you fall asleep and the quality of sleep you get. Some foods help calm your brain, while others stimulate it. If you have trouble falling asleep or sleeping well, your food intake may be unknowingly causing problems.
Foods containing the amino acid tryptophan are known to induce sleep. Foods containing tryptophan can make you drowsy and sleep better throughout the night. Foods without this substance can disrupt your sleep.
Furthermore, eating carbohydrates alongside foods containing tryptophan works best. So, as a pre-dinner and bedtime snack, eat something high in complex carbohydrates with a little tryptophan-containing protein to relax your brain, with some calcium too. A sugary, carbohydrate-only snack will likely energize you and make it hard to sleep.
These foods contain high amounts of sleep-inducing tryptophan:
- whole grain
- hummus, sesame seeds
- dairy products, e.g. milk, cheese
- meat, poultry, eggs, seafood
- beans
- hazelnuts and peanuts
- soy products, e.g. tofu, soybeans
Dinners to help you sleep
Lighter meals are better for helping you relax. Avoid high-fat meals and large portions, as they overwork your digestive system and can keep you awake. It’s actually better to go to bed on a comfortable, not a full, stomach. You may feel that you are falling asleep faster, but your sleep is likely to be disturbed during the night. Try these meals to help you relax and sleep:
- pasta/macaroni and cheese
- meat or poultry with vegetables
- stir-fry tofu
- scrambled eggs and cheese
- seafood with cheesy pasta
Good snacks before bed
These foods are high in carbohydrates and calcium and contain moderate amounts of protein to induce sleep. Keep in mind that it takes about an hour to digest food, so schedule these an hour before bed:
- whole grain cereal and milk
- raisin and oatmeal cookies with milk
- apple pie with ice cream
- hazelnuts with tofu
- peanut butter sandwich with ground sesame seeds.
If you’re unsure or skeptical, why not run your own experiment and try it for a week?
Causes of Insomnia – Foods to help you sleep
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