Fit Fare

Your mother was right—warm milk really will help you fall asleep. Why? Because it contains tryptophan, an amino acid which your body converts to melatonin and serotonin, both believed to induce sleep.

Tryptophan is found primarily in dairy foods, such as milk, cheese, yogurt, and eggs; it is also found in oats, bananas, nuts, and poultry.

You don’t have to eat a large meal with tryptophan-rich foods to experience the benefits. Most sleep experts suggest eating a light snack about 1-3 hours before your bedtime.

Researchers at the Massachusetts Institute of Technology have shown that high-carbohydrate meals can help the brain absorb more tryptophan and increase serotonin production. So instead of having just a cup of warm milk, pair it with a few whole grain crackers or a small banana.

Though you may be tempted to eat a piece of cake or some cookies since both are high in carbs, it’s better to stick with healthful high carb foods such as whole grain breads and cereals and fresh and dried fruit.

If you like grapes, then you’re in luck. Not only are they high in carbs, but according to researchers in Italy they may also help you sleep. After testing eight types of grapes all grown in Italy, the researchers found evidence that grapes contain melatonin, a hormone that aids in sleep.

Here’s what you should eat and what you should avoid to help get a better night’s sleep:

What Should I Eat for Dinner?

Include a mix of lean protein, healthy carbs, and healthy fats.

• Lean proteins include fish, poultry (without the skin), lean beef, egg whites, and beans.
• Eat low glycemic carbohydrates (carbs that break down slowly in the body and release glucose gradually into the bloodstream). These include grains such as bulgur, quinoa, and wheatberries, whole grain breads and flours, and fresh fruits and vegetables.
• Eat healthier monosaturated fats including olive oil, avocado, nuts and seeds, and salmon.

What Should I Avoid Before Bedtime?

• Food and drinks that contain caffeine, especially within 4-5 hours of your bedtime. The worst culprits include coffee, soda (including diet), alcohol, tea, and chocolate.
• Too much liquid that will cause you to go to the bathroom.
• Overly heavy, fat-laden, or spicy foods that can interfere with the body’s ability to fall asleep and stay asleep.

What Types of Bedtime Snacks Will Help Me Sleep?

• 1 serving of whole grain cereal such as Kashi with a ½ cup skim milk and ¼ cup fresh or frozen berries.
• 1 serving whole grain toast or crackers topped with either 1 oz cheese or 2 tsp of almond or peanut butter.
• ½ cup cooked oatmeal with 1 Tbsp of chopped dried fruit and 1 tsp of nuts.
• 1 whole wheat pita with 1 serving of roasted turkey and 1 tsp light mayo.
• 1 cup serving of healthy trail mix made by combining your choice of whole grain cereals, dried fruits, and nuts.
• 1 cup of plain yogurt topped with 1-2 teaspoons of honey, 1 tsp of nuts, ½ banana or ¼ cup fresh or frozen berries, and some ground cinnamon or nutmeg.
• A banana smoothie made by blending 1 cup of skim milk, ½ banana, ½ tsp of sugar or honey, and a pinch of ground cinnamon or nutmeg.

For more information, visit WebMd, Mayo Clinic.com, The Cleveland Neurological Institute, Medline Plus, and The National Sleep Foundation.

This is Part II of a two part series. Miss Part I?  You can check it out here: How to Get a Better Night’s Sleep.