Foods for Sleepiness

You’ve probably heard that turkey makes people sleepy, the reason everyone nods off after Thanksgiving dinner. Tryptophan, the amino acid that causes sleepiness, is particularly high in poultry and other protein foods. Yet that’s not the whole story. Tryptophan, which is raw material for serotonin and melatonin, the body’s natural sleep-inducing substances, works best when combined with carbohydrates. In fact, tryptophan without plenty of accompanying carbohydrates might keep you awake at night.

How Tryptophan Works

Melatonin is the naturally occurring sleep-regulating hormone produced by the brain. Tryptophan is first converted into the neurotransmitter serotonin, which quiets the brain by slowing down nerve traffic. Serotonin is then converted to melatonin, which the pineal gland secretes at night to induce and maintain sleep. According to the National Sleep Foundation, evidence suggests little or no benefit from using melatonin supplements to improve sleep. However, they are widely used for sleep aids.

Foods High in Tryptophan

In addition to poultry, other meats, seafood, eggs and dairy products, including cheese and cottage cheese, are good tryptophan sources. Hazelnuts, peanuts, sunflower seeds, sesame seeds and soy products are also high in tryptophan. Other good sources are beans, rice, lentils, hummus and whole grains.

The Carb Connection

Tryptophan might control sleepiness, but complex carbohydrates play an important role by making it available to the brain, which is the reason that high-carbohydrate meals make people drowsy. A meal high in carbohydrates stimulates the release of insulin, which clears amino acids from the bloodstream that compete with tryptophan, allowing more of it to enter the brain to encourage sleepiness. Without carbohydrates, a high-protein meal or snack might even keep you awake at night because protein-rich foods also contain the amino acid tyrosine, which stimulates brain activity.

Best Bedtime Snacks

A light snack two or three hours before bedtime can help you feel sleepy. The best sleep-inducing bedtime snacks are those that have both complex carbohydrates and protein -- and some calcium if at all possible, according to AskDrSears.com. Calcium helps the brain use the tryptophan to manufacture melatonin, making dairy products -- high in both tryptophan and calcium -- one of the top sleep-inducing foods. That traditional glass of milk at bedtime turns out to be scientifically well founded. Other possibilities include oatmeal cookies or whole-grain cereal with milk, low-fat yogurt with fresh fruit, peanut butter on toast, apple pie and ice cream, whole-wheat pita bread and hummus, hazelnuts and tofu and cheese and crackers.

Good Pre-Sleep Habits

Avoid eating heavy, high-fat meals in the evening and eating too late or your digestive system will be too busy for sleep. Some people also need to avoid highly seasoned foods. Cut back on caffeine after noon, and also avoid alcohol, which can disturb the sleep cycle. Avoid drinking too much liquid before bed to avoid getting up at night.