What you eat before bed may help or hurt your sleeping capabilities and wellness. Adults typically need slightly over eight hours of sleep per night, according to the University of Maryland Medical Center, but only 35 percent of adults in the U.S. consistently attain this. Since sleep deficiency can cause daytime sleepiness, mood swings, increased appetite and weight gain, seeking ways to remedy your sleep troubles is important. For best results, seek specified guidance from a qualified medical or dietary professional.
Soy
Soy is a protein and nutrient-rich legume variety emphasized in many vegetarian-based dishes. Soy is one of the top food sources of the amino acid, or building block of lean tissue, known as tryptophan. Tryptophan helps induce sleepiness, according to the National Sleep Foundation, and provides a useful component for healthy bedtime snacks. Soybeans, soy-milk, soy burgers and tofu -- soybean curd, also provide low-fat alternatives to fatty protein sources, such as red and processed meats, which may trigger heartburn, gas and bloating and interfere with sleep.
Whole Grains
Whole grains are complex carbohydrates, meaning they contain more fiber and nutrients and digest slower than refined foods, such as white bread and potato chips. Carbohydrates make tryptophan more accessible in your brain, according to the National Sleep Foundation. Thus, pairing tryptophan sources, such as soy, with whole grain foods, such as whole grain breads, cold cereals, brown rice or oatmeal, may heighten sleepiness during evening hours.
Low-Fat Dairy Products
Low-fat dairy products, such as milk, yogurt and cheese, may promote relaxation because they contain carbohydrates and tryptophan. For this reason, a report published in the "American Journal of Nursing" in May 2007 recommends that nurses supply elderly adults with sleep difficulties warm milk, which may be more soothing than chilled milk, before bedtime. For added carbohydrate benefits, pair dairy products with complex carbohydrate-rich foods. Useful options may include whole-grain hot or cold cereal prepared with skim or low-fat milk, yogurt, and a low-fat bran muffin or whole-grain crackers topped with low-fat cottage cheese. Avoid whole milk and high-fat cheeses, which are high in unhealthy saturated fat.
Fruits and Vegetables
Fruits and vegetables are top food sources of antioxidants -- nutrients that enhance your body's ability to protect itself and recover from infections and disease. Increasing your intake of antioxidant-rich foods may help minimize symptoms linked with insomnia, according to the University of Maryland Medical Center. Potatoes and bananas provide the added benefit of tryptophan. Fruits and vegetables particularly high in antioxidant content include berries, cherries, citrus fruits, pomegranates, leafy greens, Brussels sprouts, broccoli, artichokes, bell peppers and winter squash.
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