Getting enough sleep helps us learn, remember, resist infections, make split-second decisions, avoid diabetes, weight gain and high blood pressure, and – perhaps most important – enjoy the day. If you have trouble falling asleep, the right bedtime snacks can help.
Tryptophan, an amino acid in turkey and other foods, is a key building block we use to make serotonin and melatonin. Serotonin, the feel-good neurotransmitter, calms down the nervous system. Melatonin is the hormone that naturally induces sleep.
Sleep helpers include foods that contain tryptophan or other, supporting nutrients, such as calcium and carbohydrates. And, some foods naturally contain small amounts of melatonin.
1. Warm Milk
Dairy foods contain tryptophan and calcium, and the mineral assists in the conversion of tryptophan to melatonin. While cold milk or other dairy foods could also work, warm milk is especially soothing, possibly because it’s a traditional comfort drink.
2. Oatmeal
Carbohydrates help tryptophan to be more effective by triggering insulin to move other nutrients out of the blood into cells, enhancing transport and utilization of tryptophan. In addition to carbohydrates, oatmeal contains calcium, some melatonin, and B6, a vitamin that is necessary for production of neurotransmitters. Other whole-grain cereals with milk can also work. Try unsweetened cereal – or, if you don’t like it without sugar, add just a touch, as sugar keeps some people awake.
3. Bananas
As well as tryptophan, carbohydrates and calcium, bananas contain magnesium, which helps muscles to relax. Their high potassium content may also contribute to restful sleep.
4. Peanut Butter
Peanuts contain tryptophan, calcium and carbohydrates. You could simply eat some peanuts but peanut butter on whole-grain toast may be more comforting. Or, dab a little peanut butter on banana slices.
5. Chicken or Turkey
Both types of poultry contain tryptophan, as well as other amino acids that can make you more alert. A small amount of chicken or turkey on whole-grain bread, for added carbohydrates, should elevate tryptophan.
Eat one or more of these foods an hour or so before your bedtime, as it takes about that long for the tryptophan to take effect. Quantity is also important. Eating too much can keep you awake but so can going to bed hungry; somewhere in between is the right-sized portion for you.
In addition, you may sleep better by eating heavier proteins at breakfast and lunch and having a lighter, not-too-spicy dinner. Staying away from stimulants late in the day, including alcohol, caffeine and sugar, can also help you get a truly refreshing night’s rest.
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