Sleep Inducing Foods

What are sleep inducing foods? Well, simply put, they're foods that help you to get a better nights' sleep!

Is an oatmeal raisin cookie or a peanut butter sandwich your favorite bedtime snack?

If you answered 'yes', it proves that your Mom really did know best.... and sometimes your body knows what it needs too!

The good news is that there are lots of things that can help you sleep well. Watching what you eat, particularly in the evening and right before bed, is one of them.

How are food and sleep related?

Your body converts Tryptophan into the hormones Seratonin and Melatonin, both of which have a relaxing and sleep inducing effect.

Tryptophan is found in many high-protein foods, but so is the amino acid Tyrosine, which has the opposite effect. To make sure that you get the benefit of Tryptophans' sleep inducing qualities, you need to choose a snack the combines foods which contain protein, along with foods that are high in complex carbohydrates.

Calcium also improves your bodys' absorption of tryptophan and helps your brain to produce Melatonin, so making sure some Calcium is included helps. The combination of foods high in carbohydrates, with a small amount of protein, plus calcium results in the ultimate sleep inducing foods.

What are the best foods that help you sleep?

Here are a few great ideas ...

• Whole grain cereal with milk


• A bowl of oatmeal with milk


• Peanut butter sandwich on whole wheat bread with a glass of milk


• A turkey sandwich on whole wheat bread with a glass of milk


• Oatmeal raisin cookies and milk


• An apple with cheese


• Yoghurt with granola


• A banana and a handful of almonds


• A date/bran muffin with a glass of milk

Obviously you could 'mix-and-match' many of the above suggestions to suit your own taste.

It's also important to eat your bedtime snack around 1 hour before you are planning to go to sleep.

Other options worth trying include herbal or Chamomile Tea with a spoonful of honey or Ovaltine made with milk. Both have a calming effect and can help you sleep better.

Ideas for dinners that contain sleep inducing foods

Again, a combination of foods that are high in carbohydrates, plus foods that contain a certain amount of protein are the best way to go. Here are a few ideas to get you started...

• Eggs with cheese. Try scrambled eggs with cheddar cheese, or a cheese omelet


• Pasta dishes are great for this. Don't choose a spicy sauce though, a cream-based one is much better


• A seafood or tuna salad with whole wheat rolls/crackers


• Whole wheat pita bread with hummus or cottage cheese and roasted vegetables


• A baked potato with cheese and sour cream


• Turkey pot pie with mashed potatoes


• Try a fruit pie and ice-cream, yoghurt topped with granola (or slivered almonds) and honey, a banana split, or those faithful oatmeal raisin cookies for dessert!

Foods that keep you awake!

If you're trying to improve your sleep, you need to stay away from these...

• Heavy, spicy foods such as chili or curries


• Drinks or foods that contain caffeine, such as chocolate, tea, coffee and colas


• Alcohol and sleep don't mix! Although a 'night cap' may help you to fall asleep quickly, it can also make you restless, cause you to wake up in the middle of the night, and generally interfere with your sleep


• Foods that are high in sugar


• Chinese/Asian foods often contain high levels of MSG which is a stimulant


• High-fat/fried foods such as burgers, french fries etc.


• Smoked meats such as bacon, sausage and ham


• Soy products

Other things to avoid include cigarettes or cigars, and certain medications such as diuretics, cold medicines and painkillers which contain caffeine.

Some prescription medications can also have side effects that keep you awake, so remember to ask your doctor about this possibility if you take any medicines on a regular basis.

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