THE TIP BOOK

11 Foods That Help You Sleep

11 Foods That Help You Sleep

O1. F I S H
Most fish—and especially salmon, halibut and tuna—boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences.
 
O2. D A I R Y
Dairy products like yogurt and milk boast healthy doses of calcium—and there’s research that suggests being calcium-deficient may make it difficult to fall asleep.
 
O3. B A N A N A S
Bananas, well-known for being rich in potassium, are also a good source of Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences.
 
O4. L Y C O P E N E
Lycopene is found in grapefruit, tomatoes, papaya and watermelon.
 
O5. C A R B O H Y D R A T E S
According to a study in The American Journal of Clinical Nutrition, eating easily digested carbs (such as cereal, rice, potatoes or white bread) four hours before bedtime led people to fall asleep faster.
 
O6. W A L N U T S
Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Additionally, University of Texas researchers found that walnuts contain their own source of melatonin, which may help you fall asleep faster.
 
O7. L E T T U C E
A salad with dinner could speed up your bedtime since lettuce contains lactucarium, which has sedative properties and affects the brain similarly to opium. You can also try this brew from the book Stealth Health: Simmer three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, add two sprigs of mint, and sip just before you go to bed.
 
O8. P R E T Z E L S
Foods like pretzels and corn chips have a high glycemic index. After eating them you'll have a natural spike in your blood sugar and insulin levels, shortening the time it takes you to fall asleep. Normally, you want steady levels to avoid mood swings and insulin resistance. But if you are looking to get rest, the blood sugar and insulin increase helps tryptophan enter your brain to bring on sleep.
 
O9. H O N E Y
The natural sugar found in honey slightly raises insulin and allows tryptophan to enter the brain more easily, according to nutritionist Lindsey Duncan on DrOz.com. A spoonful before bed or mixed with chamomile tea could give you a more restful sleep.
 
1O. S H R I M P & L O B S T E R
Another good source of tryptophan, crustaceans like shrimp or lobster may bring on an easier sleep.
 
11. H U M M U S
Chickpeas are also a good source of tryptophan, so a light lunch of hummus and whole-grain crackers (to help the tryptophan reach the brain), could be a good way to head into an afternoon nap.