Specific foods have a reputation for helping you to sleep more soundly, and especially foods containing tryptophan like dairy products. Other good sources of tryptophan are nuts, honey, eggs, and bananas. In fact, if you have trouble sleeping, you can indulge any cravings for carbohydrates. Follow these tips to help you sleep more soundly.
- Eating carbohydrate-rich foods helps to boost tryptophan levels in the blood, so good late-night snacks include cereal with milk, bread and cheese or nuts and crackers.
- When having a snack before bedtime, choose something that is small enough to digests comfortably. Eating a heavy meal will leave you feeling uncomfortable and counting sheep.
- Don’t eat too many high-fat foods because these can lead to unwanted weight gain and sleep cycles can be disrupted. A heavy meal takes time to digest and can increase night-time visits to the bathroom.
- Check for hidden foods in caffeine which can cause sleep disturbances. You’ll find caffeine in chocolate, tea and cola, in some medications, and even decaffeinated coffee has traces. Ideally, avoid all caffeinated foods 4 to 6 hours before bedtime.
- A nightcap may initially help you fall asleep, but it can disrupt your sleep quality. Avoid alcohol 4 to 6 hours before sleeping.