Foods That Can Help You Sleep

Eating certain foods or a combination of foods in the evening can help you sleep. The key is to choose natural sedatives, such as tryptophan, and foods with a high glycemic ranking. Tryptophan is a necessary ingredient for producing the neurotransmitter called serotonin, which calms the body and induces sleep. Foods that make you sleepy can also help ease the symptoms of certain medical conditions that affect sleep, including depression, cancer, Parkinson's disease and insomnia.

Potatoes

Potatoes and sweet potatoes are root vegetables that do not spike blood sugar levels too high. The vegetable is known to remove acids in the body that block tryptophan. Choose red baked potatoes, French fries and mashed potatoes made with low-fat milk to promote a healthy sleep.

Dairy Products

Dairy products contain tryptophan, which is why a warm glass of milk is often suggested to induce sleep. Choose low-fat ice cream, reduced-fat milk, low-fat yogurt and frozen yogurt for the best results. Also, select plain or vanilla flavors, and avoid coffee-flavored dairy products.

Vegetables

Low in protein and high in carbohydrates, vegetables help promote sleep -- especially asparagus, broccoli, cauliflower, corn, kale, spinach, squash, peas and pumpkin. Pairing carbohydrate-rich foods with dairy products increases the level of tryptophan in the blood.

Fruits

According to nutrition specialist Joy Bauer, fruit is one of the best kinds of food that produce seratonin. The most effective include mango, papaya, grapes, oranges, grapefruit and plums. Bananas contain the hormone melatonin, which tells the brain it's time to shut the body down for the night. Watermelon also possesses certain sugars and chemicals that promote the production of serotonin and L-tryptophan.

Tofu Dessert

According to Reader's Digest, eating foods with a high glycemic index four hours before bedtime will help you fall asleep in half your normal time. On a basic scale of 1 to 100, a frozen tofu dessert ranks high with a value of 115. Another dessert that induces sleep is a slice of angel food cake topped with berries.

Honey

If you eat too much sugar before going to bed, you're more likely to stay awake longer. A small amount of glucose, however, can send a signal to the brain that stops producing the neurotransmitter associated with alertness. Before bedtime, add honey to a cup of milk or the naturally relaxing chamomile tea to help you sleep.

Nuts and Seeds

Almonds encourage sleep with the sedative properties of tryptophan and magnesium, which acts as a muscle relaxant. Delivering omega-3 fatty acids to the body, flaxseeds naturally prepare the body and mind for sleep. Other choices include peanut butter and walnuts. Choose unsalted nuts and seeds for the best results.