Sleepy Foods

As we all know, certain foods will make you sleepy, like after a turkey dinner, you're usually ready for a nap. But why? Researchers have targeted most sleep-inducing foods to have marked amounts of 'tryptophan', an amino acid that increases the production of seritonin and melatonin. So how can we take advantage of these sleepy time foods? Here's six foods that have been proven to help you get those extra Z's.

1) Warm Milk;
While some researchers claim the effect of warm milk is purely psychological, but it does have a minor does of tryptophan (85mg). But cap your night time drink to one cup, too much liquid and you'll be running to the bathroom and waking up in the night.

2)Whole Grain Bread;
While whole grain bread doesn't have much in the way of tryptophan, carbohydrates increase insulin, which clears the bloodstream of amino acids that compete with tryptophan. So eating a piece of whole grain toast (or other whole grain food) will increse how much of tyhe calming amino acid reaches your brain.

3)Peanut Butter;
Tryptophan occurs naturally in almost all foods that contain protein, including peanut butter. Put a little peanut butter on a slice of whole grain bread and wash down with a cup of milk and then...wait. It takes about an hour for the brain to register increased tryptophan levels. So while you wait relax with your regular bedtime routine, having a routine helps signal your brain it's time for sleep.

4)Bananas;
This fruit is filled with tryptophan and natural sugars to naturally boost serotonin production, plus magnesium to keep muscles relaxed. If you suffer from sleep apnea, according to researchers from the University of New England, bananas contain certain compunds that help keep the throat open several hours after eating (brief throat closure is a common symptom of sleep apnea)

5)Eggs;
A single egg contains approximately 180 mg of tryptophan, making scrambled eggs on a slice of whole grain toast a great sleeper hit. When it comes to eggs and other protein-dense foods, always pair with a carb, like whole grain bread. Eaten alone, the many amino acids in proteins work to blunt the effects of tryptophan; adding carbs triggers the rush of insulin that clears the bloodstream of these competing amino acids.

6)Sesame Seeds;

Sprinkle these tryptophan rich sesame seeds and you might get to sleep early tonight. Try this  Thyme and Sesame-Crusted Halibut (pictured below) as fish is also a good bet for tryptophan. Or try tahini (ground sesame seeds) used in place of peanut butter on crackers or toast.

But why does a turkey dinner make us want to sleep until dessert? While tukey does contain tryptophan, you could omit the turkey from your chirstmas dinner and still feel that fatigue after eating. That's because we overeat at big family meals, and when we overeat we overwork our stomach and it takes a lot of energy for our body to digest the food, making us tired.

So if you feel like you aren't getting enough sleep, try some of these sleepy foods. Remember to give yourself an hour or so after eating to get ready for bed. Sleep tight!