Foods that help you sleep

Foods that help you sleep: Does warm milk really work?

Answer

If your mother used to give you a cup of warm milk before sending you off to bed, she had the right idea. Dairy foods are a good source of tryptophan, an amino acid that your body converts to melatonin and serotonin — both of which are thought to induce sleep. Other tryptophan-containing foods include oats, bananas, poultry and peanuts.

To improve your chances for a restful sleep, eat a light bedtime snack that is mostly carbohydrate with a small amount of protein. This high-carbohydrate, low-protein combination is thought to increase the availability of tryptophan to your brain, which helps it make more melatonin and serotonin.

Some examples of bedtime foods that help you sleep include:

• A small bowl of oatmeal or cereal with low-fat milk
• Yogurt with granola sprinkled on top
• Half bagel or crackers with peanut butter, 1 ounce of cheese or a slice of deli turkey on top
• Sliced apple with 1 ounce of cheese

However, avoid eating too much protein before bedtime. Protein-rich foods also contain tyrosine, an amino acid that stimulates brain activity.

Other foods to avoid before bedtime:

• Heavy, spicy foods, especially if you're prone to heartburn. Eating too much may cause you to feel physically uncomfortable when lying down.
• Too much liquid. Drinking lots of fluids before bed can cause you to wake up repeatedly during the night to use the bathroom.
• Alcohol. Although it may initially make you feel sleepy, alcohol can cause unrestful sleep and frequent awakenings.
• Caffeine. A stimulant, caffeine increases the activity of your nervous system, which makes falling asleep more difficult.

Nearly everyone has occasional sleepless nights. But if you have difficulty falling asleep or staying asleep that occurs on a regular or frequent basis, see your doctor to determine what might be the cause of your sleep problem and how it might be treated.