Several foods and drinks can promote better sleep by providing nutrients essential to sleep, such as melatonin, serotonin, and tryptophan. Some of these foods include:
- Dairy products : Milk, cottage cheese, and plain yogurt are sources of tryptophan, which has been shown to improve sleep in older adults
- Bananas : Banana peels contain tryptophan, and the fruit itself is a modest source of magnesium, which may help promote good sleep
- Oatmeal : Oats are a known source of melatonin and have been reported to induce drowsiness
- Turkey : Contains tryptophan, which increases the production of melatonin, and the protein in turkey may also contribute to its ability to promote tiredness
- Kiwi : Rich in serotonin and vitamin C, kiwi has been shown to improve sleep quality
- Cherries : Contain melatonin, which helps regulate sleep cycles
- Fatty fish : High in omega-3 fatty acids, which can improve sleep quality
- Nuts : Consuming moderate amounts of nuts has been associated with better sleep
- Rice : Studies have had mixed results, but some evidence connects rice consumption with improved sleep
Tryptophan is an amino acid known to promote sleep within the brain, and it can be found in foods like milk, bananas, oats, and chocolate
. High-carbohydrate meals can also increase drowsiness
. Other factors that may contribute to feeling sleepy after eating include meal timing, work schedule, overall health, and the type of food consumed
. It is essential to note that research on the effects of specific foods on sleep is not conclusive, and individual experiences may vary
