Snooze foods~tips & tricks

These are foods high in the sleep-inducing amino acid tryptophan:

• Dairy products: cottage cheese, cheese, milk
  
• Soy products: soy milk, tofu, soybean nuts
  
• Seafood
  
• Meats
  
• Poultry
  
• Whole grains
  
• Beans
  
• Rice
  
• Hummus
  
• Lentils
  
• Hazelnuts, Peanuts
  
• Eggs
  
• Sesame seeds, sunflower seeds
  

BEST BEDTIME SNACKS


Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Some examples:

• apple pie and ice cream (my favorite)
  
• whole-grain cereal with milk
  
• hazelnuts and tofu
  
• oatmeal and raisin cookies, and a glass of milk
  
• peanut butter sandwich, ground sesame seeds (It takes around one hour for the tryptophan in the foods to reach the brain, so don't wait until right before bedtime to have your snack.)
  

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BEST DINNERS FOR SLEEP


Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night's sleep. Try the following "dinners for sleep":

• pasta with parmesan cheese
  
• scrambled eggs and cheese
  
• tofu stirfry
  
• hummus with whole wheat pita bread
  
• seafood, pasta, and cottage cheese
  
• meats and poultry with veggies
  
• tuna salad sandwich
  
• chili with beans, not spicy
  
• sesame seeds (rich in tryptophan) sprinkled on salad with tuna chunks, and whole wheat crackers
  

Lighter meals are more likely to give you a restful night's sleep. High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake. Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn. (See gastroesophageal reflux). Going to bed with a full stomach does not, for most people, promote a restful night's sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your evening meal early.