Sleep Inducing Foods

Sleep inducing foods may be just what you need to get a good night's sleep, and they can help if you struggle to fall asleep. Many of them are everyday foods found in your home.

Learn more sleep inducing foods

Some foods are natural sleep aids. Those that contain carbohydrates, some protein and dairy may be able to help.

• Almonds: Almonds are a good choice for improved sleep quality because they have tryptophan in them. This amino acid is often behind the drowsiness of foods. Tryptophan works as a natural sedative. In addition, almonds also have magnesium in them. Magnesium is a natural muscle relaxant.

• Honey: For something a bit sweeter in the evening, try honey in a small dose. The honey's glucose level triggers the brain to stop producing the chemical orexin. Orexin is used by the brain to keep you alert. A good option is to add honey to some tea just before heading to bed.

• Bananas: Bananas are filled with nutrition, including melatonin, serotonin and magnesium. The chemicals melatonin and serotonin naturally make you drowsy.

• Warmed Milk: For those whose parents may have told them to have some milk before bed, it could be because they knew its ability to help you sleep. Milk has tryptophan in it. In addition, milk contains calcium, which helps the brain to use tryptophan. Some also claim that drinking warmed milk is naturally relaxing since it brings people back to drinking a bottle before bedtime. Other dairy products, including ice cream with low sugar levels, also provide this effect.

• Tea: In particular, try chamomile tea. It is a natural sedative. For those struggling with insomnia or the inability to get to sleep, chamomile can help.

• Potatoes: You may wish to try potatoes for dinner. The body produces chemicals throughout the day to keep you active and alert. Potatoes are able to absorb many of those chemicals, leaving your body more receptive to tryptophan.

• Oatmeal: It is traditionally a breakfast food, but oatmeal is a great way to relax into sleep. Oatmeal contains the chemical melatonin. It naturally prepares the body to rest.

• Turkey: Americans know the need to take a nap after Thanksgiving turkey, but in fact there is a lot of debate about whether turkey is what causes this drowsiness. Tryptophan causes sleepiness, but it may be the sensation of a full stomach that leads to the sleepiness. Still, this lean protein, coupled with a few slices of whole wheat bread, is sure to help you to fall asleep.

Eating a large amount of food before bed is not likely to help you to fix sleep problems you may have. Try these tips to help you to get the most from sleep inducing foods.

• Combine foods that make you sleepy whenever possible. For example, add some honey to your warm milk 30 minutes before bed. Another option is to try mixing some warm milk into your oatmeal. The combination will enhance your ability to fall asleep.

• Start thinking about these foods at dinnertime. Eat a meal of lean protein and potatoes. Whole wheat foods, including breads and pastas, can be added to the meal. The potatoes help to absorb chemicals in your body. The whole wheat helps to trigger the production of insulin. This will help tryptophan work well. Then, have a snack 30 minutes prior to bed.

• Be careful adding too much food to your nighttime routine. Eating too much can cause indigestion.

• Avoid foods that keep you awake, including coffee, sugar-rich foods and alcohol.

• Give your body the best opportunity to work well by practicing good sleep hygiene. Try to go to sleep at the same time each day. Be sure your room is staged for sleep.

• Allow at least three hours between dinnertime and bedtime if possible. This gives your body enough time to digest the foods and to start using them.

Sleep inducing foods are an excellent way to ease your body into sleep without the use of medications. If you continue to have problems sleeping, there may be other factors contributing to this condition.

• Sleep Requirements by Age
• Sleep Apnea Full Face Masks
• Foods Containing L-Tryptophan
• Why Is Sleep Important

• Pure Sleep
• Melatonin Forums
• How to Put Someone to Sleep
• Stop Snoring Mouthpiece
• How Long Can You Live Without Sleep

• Facts About Insomnia
• Parkinson's Disease Insomnia
• Sleepy After Eating
• Sleep Medications
• Foods That Make You Sleepy