There are many remedies for insomnia, and while some herbs and meditation methods are effective, certain foods can help you sleep. The types of foods you eat, coupled with the amount and timing of consumption, have an impact on your ability to fall asleep. Certain foods can help you fall asleep and stay asleep. Carbohydrates, dairy products and fats all play an important role in a healthy sleep pattern.
Carbohydrate-Rich Foods
Eating starchy, carbohydrate-rich foods before bedtime may help you fall asleep faster, according to AskDrSears.com. Foods rich in carbohydrates break down quickly during digestion, have higher glycemic rankings and provide the proper amino acids to your brain. Eating a carbohydrate-rich meal that is also high in tryptophan stimulates the release of insulin to help clear amino acids that compete with tryptophan from the bloodstream. Tryptophan is considered a natural sleep-inducing amino acid, so this process allows the nutrient to enter the brain and manufacture sleep-inducing substances such as serotonin and melatonin. Foods high in carbohydrates and tryptophan include pasta, whole wheat crackers, rice and oatmeal.
Dairy Products
Dairy products encourage the release of sleep hormones. Research suggests that milk and other dairy products help you sleep because they contain tryptophan, which the body uses to make serotonin, according to HowStuffWorks.com. Serotonin is a chemical in the brain that has calming and sleep-promoting effects. Other foods high in tryptophan include eggs, meat, nuts, beans, fish and cheeses such as cheddar, gruyere and swiss.
Fats
Foods that are high in fat take more energy to digest and require your body to redirect blood to the digestive system to break down the fat, according to SleepLikeTheDead.com. Since blood flow is concentrated in your digestive system during this process, you will have less blood flow in your brain and will, therefore, feel sleepy. Foods that are high in fat include cheese, meat, saturated margarine, butter, peanut butter, nuts and milk chocolate.
