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Bedtime Snacks That Help You Sleep

Over 70 percent of Americans have sleep problems, according to WebMD. Rather than taking sleeping pills to help you sleep, there are snacks you can eat before bed that will help you drift off to dreamland without the added side effects that come with sleep aides. Snacks that contain carbohydrates or proteins help release tryptophan, which is a natural sleep-inducing amino acid in the brain. Here are a few tryptophan-inducing snack ideas to get you started.

  1. Carbohydrates

    • Carbohydrates can help induce sleepiness in many individuals. This is because carbohydrates promote the release of tryptophan within the brain and high carbohydrates can release more insulin in the bloodstream making more tryptophan absorbed by the brain. Try snacks such as whole-grain cereal and milk, oatmeal and raisin cookies or a peanut butter sandwich.

    Dairy

    • Dairy products have a high content of protein which also promotes the release of tryptophan in the brain. Before bed, have a warm glass of milk, a stick of cheese, cottage cheese or pudding. Remember that dairy items can be high in fat, so do not eat a large amount of dairy products right before bed. Use smaller portions and low-fat options if possible.

    Fruits

    • Fruits do contain a high amount of sugar, but some fruits contain other nutrients to help you sleep better at night. Bananas, for example, contain both serotonin and melatonin which are natural sleep-inducers. Cherries are another good fruit to help you sleep. Since cherries have serotonin-releasing carbohydrates they can help relax your mind to let you sleep better. Drink a glass of cherry juice before bed if you do not have any fresh cherries at home, but ensure it is unsweetened.

    Proteins

    • Protein has been a long-standing contributor to the release of tryptophan in the brain. Eating a small snack that contains high amounts of protein can help you feel sleepy. Try a handful of nuts (almonds, cashews or hazelnuts), beans, hard-boiled egg or a slice of turkey meat.

    Snacks to Avoid

    • If you are in the mood for a bed-time snack, certain snacks can reverse the affects of sleepiness with other snacks you eat. Things that contain high amounts of sugar, caffeine, spices, grease or alcohol can hinder the natural sleep-inducing nature of other snacks. Avoid things like coffee, chocolate, alcoholic drinks, greasy foods and hot or spicy foods.

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