Eat to Dream - 5 Healthy Snacks to Promote Better Sleep

There’s a lot of advice out there about getting better sleep and a ton of technology and inventions trying to vie for your attention and wallet.  But as Hippocrates said “all disease begins in the gut”, better sleep can begin there too!  Here are 5 foods that can help you get deeper and more restorative sleep.


1. Walnuts and Almonds

Walnuts are full of tryptophan (turkey is where we usually hear about this amino acid).  It helps the body make serotonin and melatonin which are vital for good sleep patterns.  Walnuts also have their own source of melatonin, which will help you fall asleep faster.  Almonds have a ton of magnesium, which will help you stay asleep.  Mixed nuts, anyone?



2. Cheese/Yogurt/Milk

Any dairy will do, really!  Cheese, yogurt, milk and any food with calcium will help your body absorb the tryptophan in dairy products.  Calcium also helps regulate muscle movements, thereby relaxing you.

Tuna and salmon promote healthy sleep



3. Tuna/Salmon

Fish like tuna and salmon are high in B6, another vitamin your body uses to make serotonin and melatonin; those hormones that promote or induce sleep.  Poke bowl, anyone?


Jasmine rice helps promote faster sleep



4. Jasmine Rice

Rice of any kind has benefits for sleep since it has a high glycemic index, causing your blood sugar to spike, then fall, sending you to the land of nod faster.  But a study in the American Journal of Clinical Nutrition found that Jasmine rice was the sleepiest rice!




5. Chamomile Tea

To counteract all that caffeine during the day (or just provide a nice hot beverage before bed), try a cup of chamomile tea.  It helps release glycine, a chemical in the body that acts as a mild sedative by relaxing nerves and muscles.  Just don’t drink too much if you have issues waking up at night to use the bathroom.