iStock.com/GeorgeRudy
8 Foods That Help You Sleep
If you have trouble sleeping, you may want to look at the foods you're eating near bedtime and see if they help you sleep—or keep you awake.
Jul 19, 2017
Mar 14, 2024
Your Wellness
Beth Battaglino, RN-C, CEO of HealthyWomen
Beth brings a unique combination of sharp business expertise and women's health insight to her leadership of the organization. Beth has worked in the health care industry for more than 25 years helping to define and drive public education programs on a broad range of women's health issues. She launched and has expanded the HealthyWomen.org brand. As a result of her leadership, HealthyWomen was recognized as one of the top 100 women's health web sites by Forbes for three consecutive years, and was recognized by Oprah magazine as one of the top women's health web sites. HealthyWomen now connects to millions of women across the country through its wide program distribution and innovative use of technology.
Beth is responsible for the business development and strategic positioning of HealthyWomen. She creates partnerships with key health care professionals and consumer groups to provide strategic, engaging and informative award-winning programs. She serves as the organization's chief spokesperson, regularly participating in corporate, non-profit, community and media events. She also is a practicing nurse in maternal child health at Riverview Medical Center- Hackensack Meridian Health, in Red Bank, NJ.
In addition to her nursing degree, Beth holds degrees in political science, business and public administration from Marymount University.
To stay sane, she loves to run and compete in road races. She enjoys skiing and sailing with her husband and young son, and welcoming new babies into the world.
Full BioLearn about our editorial policies
Medically Reviewed
Just about everyone has his or her favorite bedtime ritual. Yours might be a warm bath, some soothing stretches, or a settling in with a good juicy novel.
But have you considered that what you eat can also help you settle down to slumber?
Chances are you know that old bedtime remedy, a glass of warm milk. Although some experts think of it as an old wives' tale, others say that milk helps you sleep because it contains tryptophan, an amino acid used to make serotonin, a neurotransmitter that helps control sleep.
Alternately, it's important to remember to curb your caffeine intake for a better night's sleep. Because the effects of caffeine last for about five to six hours before wearing off, it's best to cut it out early enough so you can relax and unwind before bed.
Sleep better with these foods:
- Cherries. They're packed with valuable antioxidants, but they also contain melatonin. In fact, they're one of the only natural food sources of this sleep-regulating chemical. If fresh are out of season, dried cherries will do, too.
- Tart cherry juice. Registered dietitian Joan Salge Blake points to research suggesting that drinking tart cherry juice before bedtime may help you fall asleep, due to its melatonin content "which can help you sleep better and longer."
- Dairy. Any dairy product will help with sleep, for the same reasons that milk does. Think cheese, yogurt and other sources of calcium.
- Complex carbohydrates. These help boost tryptophan. The ideal bedtime snack combines a complex carb, like cereal, toast or whole grain crackers, with protein, like milk, peanut butter or cheese.
- Bananas. Peel one for its source of potassium and magnesium, both natural muscle relaxants. Bananas also contain tryptophan.
- Oatmeal. Registered dietitian Bonnie Taub-Dix, creator of BetterThanDieting.com, suggests a small bowl of oatmeal, which is rich in carbohydrates as well as melatonin. Oats contain a healthy dose of vitamin B6 (an anti-stress vitamin), as well.
- Chamomile or peppermint tea. With their abilities to soothe a full or upset stomach, these teas can help ease you into a better and sounder sleep.
- Almonds. They're rich in magnesium, a mineral you need for sleep. Low magnesium levels can interfere with a good night's sleep, research finds.
If a nightcap is in your nighttime arsenal, beware: Alcohol may make you tired and help you fall asleep faster, but later in the night it disrupts your sleep cycle and will keep you tossing and turning.
And finally, keep in mind that with food, timing counts. Taub-Dix says your body needs adequate time to digest. "Going to bed on a full stomach will keep you awake, especially if you suffer from reflux or GERD," she says.
You might be interested in
