Sleep Soundly: Make you Sleepy
Oatmeal
It may be a favorite for breakfast, but you might want to pair a bowl of oatmeal with some coffee to make it through the day. "Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep."
Almonds
Just a handful of these and you'll be dozing off in no time. Pasquella says almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.
Honey
Honey contains glucose, which tells your brain to shut off orexin — the chemical known to trigger alertness. "Be careful not to overdo it," warns Pasquella. "One tablespoon for a good night's sleep is plenty."
Whole-Grain Bread
Carbs are your best friend and your worst enemy. Simple carbs like candy and soda are great for a quick boost of energy, says Dr. Oz Garcia, MS, PhD, because they are quickly digested. Carbs like whole grains also tend to spike blood glucose levels but, once the glucose level drops back down, that can lead to an energy crash. This is why carbs are great for working out but not so great for a huge lunch.
Cherries
The best way to get a good night's sleep is to increase your melatonin intake, recommends Dudash. Cherries, along with nuts and oats, are a natural source of melatonin and, when eaten regularly, can help regulate your sleep cycle.
Herbal Teas
Tea has tons of snooze-promoting properties. Top ones to lull you to sleep include chamomile, passionflower hops, and lemon balm, say both Garcia and Pasquella.
Bananas
The magnesium and potassium in bananas serve as muscle and nerve relaxants. Dudash says that the vitamin B6 found in the fruit also converts tryptophan into serotonin, increasing relaxation even more.
Dark Chocolate
Don't worry — you can eat chocolate day and night (whew!). Although milk chocolate is a stimulant, dark chocolate contains serotonin, which relaxes your body and mind. Not to mention the other health benefits dark chocolate has, too.
Hummus
This Middle Eastern spread is another great source of tryptophan, says Pasquella. If you find you often wake up in the middle of the night hungry, munch on hummus during the day to stop it. "If you're waking up hungry in the middle of the night, that usually means you're not getting enough calories during the day," says Dudash. "Aim for three small meals, plus two snacks if needed."
Turkey
The battle of the turkey is still being fought today. Some experts say it has no effect on sleep, and the annual Thanksgiving food coma is caused by the amount of food you eat, not the bird itself. But, as Garcia says, turkey does have tryptophan in it, which gets metabolized into serotonin and melatonin, two of the main chemicals responsible for your dozing off.
Toss and Turn: Keep you Awake
Caffeine
You've known this guy for years. He's gotten you through countless all-nighters and pepped you up for that 8 a.m. Monday morning presentation. But did you know that caffeine isn't actually giving your body any energy? "Though caffeine does provide us with that feeling of alertness, it's just a stimulant," says Michelle Dudash, registered dietician, chef, and freelancer writer.
Aged Cheese
If a nap is in your future, steer clear of Parmesan, Romano, Asiago, and other hard cheeses (basically, all the yummy smelly ones!). The high levels of the amino acid tyramine are known to keep you up.
Spicy Foods
Hot tamale! Those hot wings may taste damn good during the football game, but they aren't going to feel so great come bedtime — especially if you're prone to heartburn, since lying down only amps up its side. Make sure you eat your favorite hot foods early enough in the day to prevent a sleepless night later.
Processed or Smoked Meats
Leave this one on the deli counter. Pasquella says processed meats contain high levels of tyramine and makes the brain release a chemical that makes us feel alert. These meats also aren't the healthiest ones to munch on either, sleep patterns aside.
Alcohol
Even though it's a depressant, alcohol will, oddly enough, keep you up at night. "Many people use alcohol to help them relax, but it actually prevents your body from entering the deep stages of sleep," says Pasquella.
Milk Chocolate
The average milk chocolate bar contains tyrosine, which is converted into dopamine — a stimulant, says Pasquella. This causes alertness and restlessness, which can keep you up at night.
Tomato-Based Sauces
Have that plate of pasta at least few hours before tucking in at night. Tomato-based foods have a tendency to cause acid reflux and heartburn, which will prevent you from having a good night's sleep.
Ginseng Tea
Herbal teas are great for sleeping, but steer clear of ginseng. It's been shown to act as a stimulant, and though some tea drinkers don't feel any effects from the tea, others experience insomnia and hypertension. If you might fall in this category, avoid drinking it several hours before bed, recommends Pasquella.
Energy Drinks
It's not just the caffeine in energy drinks that makes you wired, warns Pasquella. Most beverages contain taurine, an amino acid that increases alertness and elevates your heart rate and blood pressure.
Soy
Fermented soy products have some of the highest amount of tyramine — meaning soy sauce, tofu, miso, and even teriyaki sauce should be avoided hours before snoozing.