Inside: Sleep, sleep, sleep! We all want more of it. What if I told you what you ate affected how you slept? It does. Here is how + the foods that will help you go to sleep faster.

The chairs to my left and right were empty. With the exception of the floral tablecloth and a lone plate and fork, the table was too. My lips were pouted and my arms were tightly crossed against my chest.

“Are you done yet?”

It was hot, but the breeze from the whirring ceiling fan was drying sweat off my skin almost as soon as it appeared. I could hear my sister and brothers already playing across the hall - their reward for cleaning their plates. 

The pouting persisted as I looked at the scattered pieces of cauliflower in front of me, ignoring my mama’s question. I knew she was frustrated. I wasn’t budging, but neither was she. 

She can be stubborn that way. So can I.

The scene looks all too familiar to mamas and kids all over the world. Why do we force our kids to eat things they hate? Why not just let them be?

Because we know that we don’t just eat because it tastes good. Our bodies need the nutrients that come from our food, and we want our kids to have all the benefits of a well rounded diet. Plus, it’s just so irritating when they absolutely refuse!

We know that the food we eat provides the energy and fuel we need. But not all energy is created equal. 

In the same way that baking soda and baking powder each provide a different result in a recipe, different foods ignite different responses in our bodies. What we eat, and when we eat it, matters.

What is in food that makes you sleepy?

Some foods trigger responses in our body that make going to sleep easier. When you are looking for foods that make you sleepy, these five elements are important:

Melatonin

Chances are you have heard of melatonin and its role when it comes to sleep. But how does it work? Melatonin is a hormone that helps your body regulate its sleep cycle and get back into a natural rhythm when things have gone haywire.

Serotonin

Serotonin is the opposite of melatonin, but the two work in sync. While serotonin is often called the “happy drug” and helps your body feel awake and energized, it plays a vital part in the production of melatonin. 

Tryptophan

That post-Thanksgiving meal nap? It’s no joke, and you can thank tryptophan for that. This amino acid brings the body into a relaxed state (and it is an important element in the production of both melatonin and serotonin). 

Magnesium

Magnesium is a calming nutrient, and studies have shown that higher levels of magnesium can help you get better sleep at night (hooray!!). 

Calcium

Our calcium levels are at their highest when we are in the deepest REM cycle of sleep. So if you are having trouble getting to that deep sleep state, it might be a calcium deficiency. And, again, calcium plays a role in the production of serotonin and melatonin.

7 foods for sleep

Now that we have covered the very basic science behind food and sleep, let’s get to the practical stuff and talk about how to use that information for your benefit. 

There are over-the-counter supplements you can buy to increase your levels of melatonin or magnesium. Plus, there are some physical actions you can take to increase the levels of these hormones, proteins, and nutrients as well. But today we are talking about how to increase these elements with food. And if what I am eating can help me get better rest - I’m in! 

So here we go. Here are 7 foods to help you sleep:

1. Almonds

Almonds are jammed packed with magnesium. They also contain high levels of melatonin (and we all know how vital that is to good sleep). Plus, almonds contain calcium - another relaxing nutrient. These are a quick and easy snack - and if you aren’t a fan of the nut, try almond butter (which, if I’m being honest, I would choose over peanut butter any day of the week). 

2. Tart Cherries (or cherry juice)

Tart cherry juice has proven to increase levels of melatonin in our bodies. Plus, tart cherries are full of magnesium. In fact, a study done in 2012 showed that participants who drank cherry juice both when they woke up and before they went to bed took less naps and slept longer at night. 

Beware of cherry juices jam packed with sugar! Which can actually make sleep worse. So look for juice with no sugar, and sip away mama friend.

3. Walnuts

This fatty nut is a good source of tryptophan. They also contain their own supply of melatonin. Yum Yum Yum. 

4. Kiwis

These little bombs of nutrients are filled with antioxidants, vitamin C and vitamin E, as well as folate and potassium. While the nutrients they contain don’t directly enhance sleep like the others mentioned do, studies have indicated that people who each kiwis before they go to sleep tend to fall asleep sooner and sleep more deeply. It’s worth a try!

5. Herbal Teas

Some herbal teas are chock full of nutrients that help enhance the quality of sleep. A cup before bed can help relax your body and prepare your mind for the deep sleep it’s craving. One of the most popular “sleepy” teas is Chamomile. But if you aren’t a fan, here are four other teas that will help you sleep better at night. 

6. Dark Chocolate

Did anyone else just do a little happy dance? Or are you the pessimist in the bunch who doesn’t think anything “good for you” can be fun and fabulous? While dark chocolate does contain caffeine, it is also full of tryptophan and serotonin. The darker the chocolate, the better. 

Don't over do it here, but try indulging in a couple of squares an hour or so before bed and see what happens. I’d say it’s definitely worth a try.

7. Turkey

The infamous Thanksgiving meal hangover - bodies passed out on couches, feet propped up, recliners reclined, pillows thrown on the floor in front of the television....it’s a common scene around the holidays. The high levels of tryptophan and serotonin in turkey are to thank for that!

How to implement these sleepy foods into your evening routine

Hooray! Now you know 7 foods that will help prepare your body for the sleep I know it’s craving. But how do you implement these into your evening routine? 

Here are three ways to add these foods into your nightly rhythm:

1. Add them to your dinner menu 

Have a glass of tart cherry juice with supper, or a kiwi and walnut salad as a side.

2. Incorporate them into your dessert

It could be a handful of walnuts and dark chocolate or almonds and cranberries. Or make a post dinner smoothie with almond butter, banana, and some berries (toss some kiwis in there, too!).   

3. A post-supper snack

If you tend to eat dinner early, try having a little snack afterwards. But be careful, because it’s also important that you aren’t filling up and snacking right before you go to sleep (not eating 1-2 hours before bed is one of the 9 habits of early risers).  Experts say eating 2 hours before bed is the ideal time to let your body finish digesting everything before it tries to rest. 

Better sleep is on the horizon

Unlike the mash of cauliflower my 6 year old self was forced to eat, these 7 sleepy foods are actually quite delicious! If you find yourself with an extra dose of energy right when it’s time to get to sleep, try adding some of these foods to your dinner, or an after dinner snack. You could even keep a short journal to track how each food affects (or doesn’t affect) your sleep. 

Cheers to better sleep mama! It is possible. With a little trial-and-error, you can figure out what works best for your body, and what helps get you the sleep you need.

Rooting for you!