Foods That May Make You Snooze

These are foods high in the sleep-inducing amino acid tryptophan:

•	Dairy products: cottage cheese, cheese, milk
•	Soy products: soy milk, tofu, soybean nuts
•	Seafood
•	Meats
•	Poultry
•	Whole grains
•	Beans
•	Rice
•	Hummus
•	Lentils
•	Hazelnuts, Peanuts
•	Eggs
•	Sesame seeds, sunflower seeds

Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Some examples:

•	Whole-grain cereal with milk or soy milk
•	Hazelnuts and tofu
•	Oatmeal with milk and raisins
•	Peanut butter sandwich on whole grain bread
•	Ground sesame seeds
•	Cheese and crackers

**NOTE: (It takes hour for the tryptophan in the foods to reach the brain, so don't wait until right before bedtime to have your snack.) We also find that herbal teas are very helpful in facilitating sleep – particularly those containing herbs such as chamomile.

Relaxation Dinners
Meals that are higher in carbohydrates and lower in protein will typically help you relax in the evening and help set you up for a good night's sleep. Try the following "dinners for sleep":

•	Whole grain pasta with fresh parmesan cheese and veggies
•	Scrambled eggs and cheese
•	Tofu stir-fry
•	Hummus with whole wheat pita bread and veggies
•	Seafood, pasta, and ricotta cheese
•	Meats and poultry with veggies
•	Tuna salad sandwich
•	Chili with beans, not spicy
•	Sesame seeds (rich in tryptophan) sprinkled on salad with tuna chunks and whole wheat crackers or bread

Most of us tend to eat our largest meals in the evening. Lighter meals are typically more likely to provide a restful night's sleep. Interestingly enough, high-fat meals and large servings can prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake. We’ve all probably experienced that to some degree! Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn, although others find that these things do not bother them in the slightest! Going to bed with a full stomach does not, for most people, promote a restful night's sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Try eating your evening meal early enough so that your body has time to digest it. For most people, we’d be best off if we heed the sleep wisdom: "Don't dine after nine."