Get Insomnia Relief With Foods That Make You Sleepy

Tryptophan

Foods that contain tryptophan may help relax you and ease you into sleep. Tryptophan is an amino acid the body uses to manufacture serotonin, a neurotransmitter responsible for slowing down nerve impulses to help calm you down. It may help you to eat a dinner with foods containing tryptophan, such as poultry, seafood, meats, and eggs. Soy products, like tofu, soybean nuts, and soy milk are also high in tryptophan. For those who prefer dairy products, try a slice of cheese, a small bowl of cottage cheese, or a glass of milk. Just avoid aged cheeses; they contain an amino acid called tyramine that may make you more alert.

Some other foods that are high in tryptophan include bananas, rice, beans, lentils, and whole grains. If you are looking for a snack, try a handful of sunflower or sesame seeds. Hazelnuts, almonds and peanuts also contain this amino acid.

Carbohydrates

Carbohydrates partner up with tryptophan to help give you a better night’s sleep. If you find that eating a tryptophan-rich food alone is not enough to give you the extra help you need to sleep, pair that food with a dose of carbohydrates. The carbohydrates will stimulate the body to release insulin. The insulin helps clear the way for tryptophan to travel to the brain, by sweeping aside competing amino acids, like tyrosine (a substance that helps keep you awake).

Some examples of carbohydrates and tryptophan foods that make you sleepy include a small bowl of whole grain cereal with milk or a slice of whole grain toast with peanut butter. Eating a bagel or a handful of crackers or pretzels with a glass of soy milk can also help you drift off to sleep sooner.

Melatonin

Cherries are another example of foods that make you sleepy. If you’d rather have a small snack about an hour before bedtime, munch on a handful of tart cherries. They may help induce sleep because they naturally contain a chemical called melatonin. Melatonin is responsible for regulating your body’s natural sleep rhythms, or its “internal clock.” This substance may be especially helpful for people who travel often and experience insomnia due to jet lag. Nuts and oats also contain melatonin. So sprinkle some walnuts on a bowl of oatmeal and pair it with a glass of milk or some cherries for an evening snack.

Foods to Avoid

In addition to introducing sleep-inducing foods into your diet, battle your insomnia by avoiding foods that help keep you awake. Although many people may enjoy a nightcap in the evening, alcohol can wreck your night by preventing your body from entering the deep stages of sleep. Whenever possible, avoid caffeine, preferably for at least eight hours prior to bedtime.

Other foods that may hinder your beauty sleep include spicy, heavy foods and high-fat or sugary foods. Avoid processed meats, which contain tyramine. Tyramine may make you more alert. Another amino acid to avoid is taurine, which not only makes you more awake, it also raises your blood pressure and heart rate. Taurine is often found in energy drinks.

References

https://www.caring.com/articles/five-foods-that-help-you-sleep

https://www.askdrsears.com/html/4/t042400.asp

https://www.realbeauty.com/body-mind/well-being/sleep-better/sleep-inducing-foods

https://www.umm.edu/sleep/sleep_hyg.htm