The foods you choose to eat before going to bed can impact the quality and quantity of your sleep. Fatty and spicy foods, caffeine and alcohol are things to avoid because they can keep you awake and cause heartburn or discomfort. In addition to making your bedroom conducive to sleep and sticking to a bedtime schedule, eating foods that induce sleepiness may allow you to fall asleep and stay asleep.
Cereal With Milk
A bowl of cereal with milk contains both carbohydrates and the amino acid tryptophan, a combination that can make you feel calm and sleepy. Choosing low-fat or skim milk keeps your fat intake down; large amounts of fat before bed can keep you awake because they make you feel uncomfortably full. Keep your portion of cereal moderate so that your bedtime snack doesn't exceed 200 calories.
A Sandwich
Bread is a good source of carbohydrates and using it to prepare a sandwich before bed can induce sleepiness. Spread it with a small amount of peanut butter or layer on some lean turkey; both fillings contain tryptophan, which produces serotonin, a brain chemical that is involved with healthy sleeping patterns. If a whole sandwich leaves you feeling too full to fall asleep, try a half sandwich, which may be just enough to fill you up while also helping you sleep.
Yogurt With Granola
Since yogurt is made with milk, it contains tryptophan. Adding granola creates a snack that is a good mix of tryptophan and carbohydrates. Eating it before bed can help you relax and fall asleep. Opt for low-fat yogurt to prevent feeling too full and choose a low-sugar option of both yogurt and granola, because a large dose of sugar right before bed can interfere with sleep.
Fruit and Milk
Fruit is a good source of carbohydrates, but is low in fat and calories, making it an ideal snack at night. Combining it with a glass of low-fat milk adds the carbohydrates you need to induce feelings of sleepiness. Herbal tea with milk is another good beverage to drink with fruit, as some types, particularly chamomile, help you relax. Grapes, bananas, apples and berries are good options.
Oatmeal
Oatmeal is a whole grain, which means it contains a healthy dose of carbohydrates. When you prepare it with skim milk, you optimize the carbohydrate-tryptophan combination that releases the serotonin you need to get to sleep. Avoid instant oatmeal packets, as many are very high in sugar, which can counteract the sleep-inducing effects. Instead, use a small amount of honey or add some sliced fruit, which adds natural sweetness to your oatmeal.
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