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foods that help to sleep

Updated on April 2, 2011

What you eat affects how you sleep. Foods affect how you sleep, and if you can pick the right food, you will get the best sleep. Also, if you know which food will make you sleep well, you will not avoid eating it. Some of the foods that can help you sleep very well may seem easy to get, and you can reach for them. Here are foods you should reach for to help you sleep well.

Tryptophan – rich foods


Milk, which is a dairy product, contains tryptophan, which is a sleep promoting substance. So, warm milk has the power to send you off to dreamland .Other tryptophan- containing foods include: poultry, banana oats and honey.

Carbohydrate food

Carbohydrate – rich foods contain tryptophan and complement dairy foods by increasing the level of sleep inducing tryptophan. Therefore, few nights you can take some snacks rich with carbohydrate to get you snoozing .Some of the carbohydrate rich foods include: a bowl of cereal and milk, yogurt and crackers or bread and cheese.

  Take a snack before bedtime

 If you are battling with insomnia, a little food in your stomach may help you sleep. But do not eat too much. Keep the snack small. A heavy meal will burden your digestive system, making you feel uncomfortable.


Avoid burger and fries

 People who often eat high fat food not only gain weight but they also experience sleep cycle’s disruption. Thus, one of the reasons you should avoid food high in fat is that it disturbs sleeps


Beware of hidden of caffeine

 it is not surprising that  a cup of coffee may disrupt your sleep. Of course any amount of coffee you take may disturb your sleep at night. So, for better sleep, cut all caffeine from your diet.


Beware of other sources of caffeine.

Some medications contain caffeine. For instance, some over the –counter and prescription drugs contain caffeine. Such medication that are use for pain, fever weight loss pills, diuretics, cold medicine and other medications have as much or even more caffeine than a cup of coffee. Ensure you check label.

Beware of alcohol.

Alcohol may help you fall sleep faster but you may most likely experience frequent awakenings, less restful sleep, headaches, night sweats and night mares. If you always take alcohol in evening. You may skip it or balance each drink with a glass of water to dilute the alcohol’s effect.

Beware of heavy, spicy foods.

You must beware of spicy foods because it can lead to heart burn. When you load your stomach with spicy foods you may feel uncomfortable lying down since the digestive system slows down when you sleep. Always ensure you finish a heavy meal at least four hours before bedtime.


Reduce protein at bedtime

 Protein is essential part of day time food but it is a poor choice for a bedtime snacks. This is because protein rice foods are harder to digest. Thus, skip high protein snacks before bedtime and opt for a glass of warm milk or some sleep- friendly carbohydrate like crackers

Cut fluid before bedtime

 If you are hydrated in the day, it is great for your body. However, if you are hydrated at night, the hydration may interrupt your sleep as you will be constantly getting up to go to bathroom.


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