Millions of Americans have trouble falling asleep. Before investing in expensive sleep aid products or prescription pharmaceuticals, try using the power of carbohydrates to help you sleep. Not all carbs are created equal, though. The trick is to assemble a dinner or late-night snack that contains simple carbohydrates, or foods with a high glycemic index. Pairing these foods with some protein may be the most effective way to induce sleep naturally.
Grains and Pastas
Grains in the form of pasta may be the perfect nap snack. For example, try a cup of spaghetti with sauce. Although not as flavorful, a cup of oatmeal can be even more nap-inducing. Popular culture blames the turkey on Thanksgiving for inducing naps, but really it is "carb loading" that is making the difference. Carbs make us feel drowsy because they make tryptophan more available in the brain.
Potatoes
Load up on potatoes if you want to fall asleep more easily. When the sugars from mashed potatoes enter the bloodstream, insulin surges, soaking up all amino acids except for tryptophan. This in turn becomes a fuel for serotonin, the neurotransmitter that produces melatonin. Melatonin is the amino acid that controls how drowsy we feel and regulates the sleep cycle. In 2007, the American Journal of Clinical Nutrition reported that the best results for inducing drowsiness with a meal of high glycemic index carbohydrates such as potatoes is four hours before bedtime.
Warm Milk
Warm milk before bed is an old folkloric sleep remedy that actually works. In this case, the lactose sugars in milk are carbohydrates that contain tryptophan. This is a much more effective bedtime drink than the traditional alcoholic nightcap. While alcohol can increases drowsiness in the short term, it can actually prevent a good night's sleep. Pairing a glass of warm milk with 20 minutes of relaxing by reading or listening to music is a recommended way to fall asleep easily.
Peanut Butter and Toast
While heavy carbs are a natural way to increase sleepiness, the best nap snacks have carbs and protein. Carbs make tryptophan more available in the brain, but proteins are the raw materials for making more tryptophan. The National Sleep Foundation recommends a snack such as peanut butter on toast, cheese and crackers or cereal with milk.
