When a person suffers from insomnia, her body may not be producing enough serotonin or melatonin to get adequate sleep. Certain foods stimulate the production of these chemicals, which help the mind and body relax and get to sleep. By making a habit of eating foods rich in tryptophan or melatonin close to bedtime, insomnia sufferers can get to sleep more quickly and stay asleep longer.
Cherries
Cherries are one of the only food sources of melatonin, an antioxidant that helps the body regulate circadian rhythms and sleep. The antioxidants contained in fresh, dried, or frozen cherries can give your body the melatonin boost it needs to get better sleep, especially when confronted with jet lag or insomnia. For best results, try eating a bowl of cherries one hour before bed.
Dairy Products
Dairy products like yogurt, milk, and cottage cheese contain the amino acid tryptophan, which helps the body produce sleepy-time serotonin and melatonin. Tryptophan is the building blocks the brain uses to create these sleep-inducing neurotransmitters, so the more you get, the more your brain has to work with. Try eating some low-fat yogurt or a glass of warm milk an hour before bedtime.
Complex Carbohydrates
You can make the tryptophan in dairy products more available to your brain by pairing them with a complex carbohydrate like whole-grain bread. The complex carbs will encourage your brain to release insulin, clearing the way for the tryptophan to be absorbed. Sound like complicated chemistry? It's not. Just remember to pair your cottage cheese with a piece of whole-grain toast for maximum sleep benefits.
Bananas
Researchers at the University of Wisconsin have found that potassium may be one of the elements responsible for deep, slow-wave sleep. Their research on fruit flies identified a gene regulating potassium flow as essential for fruit-fly sleep. While a link between potassium and sleep in humans has not been firmly established, foods like bananas which contain both tryptophan and potassium may be doubly good for sleep.
Grapes
Grapes are another fruit that may contains melatonin. An Italian study appearing in the summer 2006 issue of Journal of the Science of Food and Agriculture reports that there might be a link between some kinds of grapes and the sleepy antioxidant. But don't run out to the vineyard just yet—University of Milan professor Franco Faoro cautions "I would like to stress, as reported in the paper, that melatonin content in grape berry is very variable, depending on the varieties, and, possibly on the growing conditions,"
References:
CBS News June 19 2006. "Grapes May Help With Sleep." Accessed at: cbsnews.com.
Dr. Sears "Foods for Sleep". Accessed at: DrSears.com
ChooseCherries.com.
Dr. Michael Breus. "Eat More Bananas, Get Better Sleep?" Huffington Post, June 4, 2007.
