Foods That Help You Fall Asleep

Posted Wed, Jan 16, 2008, 4:32 pm PST

If it takes more than 15 minutes for you to fall asleep at night, quicken your trip to dreamland by changing what you eat in the evening. It can make the difference between staring at the ceiling and sleeping like a baby.

For years, the top food on the snooze list was turkey, because it contains sleep-inducing tryptophan (credited with all those Thanksgiving naps). But researchers have done an about-face and nixed this connection. Why? Turkey, like most foods, just doesn't contain enough tryptophan to put you to sleep, explains Elizabeth Somer, RD, author of The Food & Mood Cookbook: Recipes for Eating Well and Feeling Your Best">The Food & Mood Cookbook.

Instead, think light but high-carbohydrate snacks. Carbs boost levels of the brain's sleep chemical serotonin without overloading your digestive system. If you like, wash them down with something warm and soothing, such as a cup of herbal tea (chamomile, lemon balm, valerian) or even warm milk.

10 TOP SLEEP BOOSTERS
Nibble on one of these 10 high-carb calmers an hour before bedtime, and you'll be yawning in no time.

1. Half a whole-wheat English muffin or raisin bagel drizzled with honey.

2. Two cups of air-popped popcorn.

3. A small slice of angel food cake topped with berries.

4. A toasted frozen whole-wheat waffle with maple syrup.

5. A half-cup of pretzels.

6. Fresh strawberries dunked in a little fat-free chocolate syrup.

7. A half-cup of pasta topped with marinara sauce.

8. A 4-ounce baked potato topped with salsa.

9. A handful of oyster crackers and a piece of fruit.

10. Canned mandarin oranges sprinkled with crystallized ginger.

The benefits of sleep go well beyond good moods and lots of energy. Getting 6 to 8 hours of sleep a night can make your RealAge as much as 3 years younger.

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203 Comments

1. Posted by cateyes92345 on Thu, Jan 17, 2008, 6:24 am PST

great ideas for sleep!!! and they work!! I love tea before bedtime!!
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2. Posted by Kathy R on Thu, Jan 17, 2008, 11:57 am PST

Fabulous! great ideas, thanks.
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3. Posted by Clare K on Thu, Jan 17, 2008, 2:17 pm PST

These sound like good ideas I'm gonna try them . Good Night Sleep here I come !!!!!!!!
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4. Posted by Maria T on Thu, Jan 17, 2008, 2:26 pm PST

Instead of eating calories and making your heart pump faster trying to digest food before trying to get to sleep, have a cup or two of melatonin tea, or any 'bedtime' tea. This also helps you sleep through the night instead of waking up at 2a.m. after the 'carb high' wears off.
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5. Posted by dtolaio@sbcglobal.net on Thu, Jan 17, 2008, 2:33 pm PST

I'm willing to try anything for a good night's sleep. Good choices.
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6. Posted by ithinkican2 on Thu, Jan 17, 2008, 2:36 pm PST

How can a Baked Potato w/salsa 'Fight the Afternoon Slump' and be a 'Food That Helps You Fall Asleep'? Interesting contradiction!
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7. Posted by G. Lee M on Thu, Jan 17, 2008, 2:45 pm PST

I use a natural fruit juice called Durian Fusion made from durian and mango which has high levels of trytophan that raises the seratonin levels in the brain. The seratonin converts to melatonin which naturally gives you a very sound nights sleep. There are many other natural health benefits to the durian fruit which is known as the King of all fruits and has the highest nutritional profile of all fruits.
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8. Posted by DAVID & DONNA on Thu, Jan 17, 2008, 2:46 pm PST

why not try just good nutrition, no caffeine and Juice Plus+!
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9. Posted by LL on Thu, Jan 17, 2008, 2:47 pm PST

I think they're just pushing the potatoes
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10. Posted by lolitaravenwolf on Thu, Jan 17, 2008, 2:49 pm PST

How is it that the baked potato with some salsa can both help put you to sleep AND give you an afternoon pick me up as stated in Foods That Fight Afternoon Slumps?????? I see that ithinkican2 is having the same thought! I guess this reminds us to skip reading everyone and anyone's opinion! ;)
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11. Posted by dona7734 on Thu, Jan 17, 2008, 3:14 pm PST

tryptophan, is the ticket has worked for me for years. dona7734
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12. Posted by wholefood on Thu, Jan 17, 2008, 4:02 pm PST

Crystalized ginger?! Ginger is a known stimulant and "crystalization" is white sugar, also a stimulant.
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13. Posted by wholefood on Thu, Jan 17, 2008, 4:05 pm PST

Honey? Chocolate syrup? Maple syrup? Angel food cake? Yeah, eat sugar and caffeine before bedtime then crawl the walls all night!.
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14. Posted by jadeaquarian@sbcglobal.net on Thu, Jan 17, 2008, 4:08 pm PST

For me, I find that eating/drinking sweet and/or warm foods and drinks helps me pass out. It varies. Sometimes I might eat a cookie or a little chocolate, or have some tea or hot coco. It may not work for others, but I'm not affected by caffeine, so that's probably why I can consume it and still go to sleep soon after. Also, a nice, hot shower or bath, and I lay in my bed and watch TV, but I turn my lights out so only the light of the TV is on. One other thing I've observed with myself. I tend to go to bed at around the same time each night and even if I do stay up later, by the time I usually get to bed, I start to get sleepy.
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15. Posted by miguel4000@sbcglobal.net on Thu, Jan 17, 2008, 4:36 pm PST

Warm chocolate milk with marshmallows.
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16. Posted by ShellBelle on Thu, Jan 17, 2008, 5:36 pm PST

OK. I love that "a baked potato with salsa" is in this article as a food to help you fall asleep, and in another of today's featured articles as a food to give you mid-afternoon energy. Come on.... you're only listing ten foods. You had to use the same one on both these lists? (sigh)
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17. Posted by PBELLA on Thu, Jan 17, 2008, 6:42 pm PST

thinking good things is a great sleep aid. aaaaaaaaaaaaaaaaaaaaaaaaaah
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18. Posted by Debra B on Thu, Jan 17, 2008, 8:26 pm PST

wasn't the baked potato with salsa listed on the list for energy boosting foods as well? It is duplicated on the list of slumber friendly foods...hummmmm
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19. Posted by starrydwarf on Thu, Jan 17, 2008, 8:27 pm PST

juice a couple of celery sticks and add apple or carrot for taste and you'll be sleep in no time.
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20. Posted by Carolina L on Thu, Jan 17, 2008, 8:29 pm PST

non sense. i eat all the above and go straight to party please people wake up, no food can make u sleepy ufffffffffff
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21. Posted by just2tired2008 on Thu, Jan 17, 2008, 8:52 pm PST

turkey contains triptophan and helps you fall asleep. This is why everybody is so lazy on Thanksgiving!
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22. Posted by chatiphat on Fri, Jan 18, 2008, 1:43 pm PST

i think warm milk help people to fall aspeep , i works for me
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23. Posted by Mistify on Fri, Jan 18, 2008, 4:58 pm PST

Consuming calories b4 bed is NEVER a good idea - well, not if u'r trying 2 lose weight or maintain ur current weight. The truth is if you keep urself busy throughout the day - working, cleaning, running errands, parenting, AND/OR exercising - u'r sure 2 pass out the moment u hit the pillow!! Unless u lay there mentally processing ur day and planning the next! In that case, reading or doing Crossword puzzles r an excellent way 2 shift ur thoughts. 4 those needing something fast and effective, take Melatonin. It's all natural - in fact, it's the hormone that makes u feel tired just after dark (right after the sun sets).
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24. Posted by shastacat on Fri, Jan 18, 2008, 7:16 pm PST

I vote for warm milk; it is an oldie but A goodie! :~)
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25. Posted by Carissa on Sat, Jan 19, 2008, 12:33 am PST

I'm not buying these suggestions because most of them raise your sugar levels which in turn causes an adrenaline/insulin spike. That physiological response is not conducive to "setteling down for a long winter's nap." :-(
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26. Posted by theblackrose_33 on Sat, Jan 19, 2008, 9:48 pm PST

Thanks!! these are great ideas, now i might finally get some sleep instead of trying to count sheep n staring at my ceiling all night long.. =]
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27. Posted by violette2g on Sun, Jan 20, 2008, 6:55 pm PST

Eating so much sugar before going to bed??? Wrong, is not going to work. Stay away.
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28. Posted by ma on Mon, Jan 21, 2008, 2:32 pm PST

Warm milk and honey works good, it's how I get my kids to sleep...
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29. Posted by ben_pervinich on Tue, Jan 22, 2008, 8:19 am PST

Twenty minutes of sex puts me to sleep.
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30. Posted by bslaughter83 on Wed, Jan 23, 2008, 8:47 am PST

I don't need any food, a warm shower or bath an hour before bed puts me into la la land.
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