Foods that help you sleep

by **enella** Sat Oct 18, 2008 6:23 am

Maybe a rich, hearty dinner, topped off with a big slice of chocolate cake might seem like the perfect way to end the day, but it’s wise not to eat a large meal within two hours of bed. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods as bedtime snacks.

However, a light snack before bed, especially one which contains the amino acid tryptophan, can help promote sleep. When you pair tryptophan-containing foods with carbohydrates, it helps calm the brain and allow you to sleep better. For even better sleep, add some calcium to your dinner or nighttime snack. Calcium helps the brain use and process tryptophan. On the other hand, you might want to avoid eating too much protein before bedtime - protein-rich foods contain tyrosine, an amino acid that stimulates brain activity. Experiment with your food habits to determine your optimum evening meals and snacks.

Some bedtime snacks to help you sleep:

* Glass of warm milk and half a turkey or peanut butter sandwich
* Whole-grain, low-sugar cereal or granola with low-fat milk or yogurt
* A banana and a cup of hot chamomile tea

Foods that can interfere with sleep

Some food and drinks that can interfere with your sleep, including:

* Too much food, especially fatty, rich food. These take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the evening can cause stomach trouble and heartburn, which worsens as you are laying down
* Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night.
* Alcohol. Although it may initially make you feel sleepy, alcohol can interfere with sleep and cause frequent awakenings. Also some people are also sensitive to tyrosine, found in certain red wines
* Caffeine. Avoid food and drinks that contain caffeine, and that doesn’t just mean coffee. Hidden sources of caffeine include chocolate, caffeinated sodas, and teas.