Did your mother ever tell you warm milk could help you fall sleep at night? It turns out, she was right. There are quite a few foods that can help you fall asleep faster, but there are others that can keep you up all night. So the next time you fall asleep in class or at work, consider these tips to make your next sleep a great one.

What foods will help me sleep?
Everyone says you fall asleep after Thanksgiving dinner because of the tryptophan in turkey. Though the amount of tryptophan in a turkey drumstick won’t make you pass out, eating a serving or two of poultry, dairy, bananas, oats or honey will help you drift off if you’re having troubles.
Carbs are not the enemy! Carbohydrate-rich food combinations such as cereal and milk, yogurt and crackers, or bread and cheese will help increase the level of sleep-inducing tryptophan in your blood.

When should I eat my night time snack?
If you struggle with insomnia, a little food in your stomach may help you sleep. Before you start shoving that foot-long sandwich down your throat, remember to keep your snacks small. A heavy meal means a lot of work for your digestive system, making you uncomfortable and unable to sleep.

What foods should I avoid before bed?
High-fat foods! These foods should only be a minimal part of your diet anyhow. Research shows that people who eat high-fat foods versus low-fat foods experience more disruption in their sleep cycles. Also, spicy foods can cause heartburn or an upset stomach, so enjoy your jalapenos at least four hours before bedtime.

As an athlete, you constantly need protein to help your muscles repair, but most protein-rich foods are harder to digest than carbohydrates (which is why you feel fuller longer). You can enjoy protein anytime, but your bedtime snack should contain low to no protein. Stick to easily digested carbohydrates like milk and crackers.

Coffee contains caffeine which is a stimulant, and obviously something you should not have before bed. What about that hot chocolate mix you were going to add to your warm milk? Chocolate, colas and tea are less known foods that contain caffeine. In addition, certain medications such as pain relievers, diuretics and cold medicines also may contain caffeine, so check the label before consuming. For better sleep, cut all caffeine from your diet by noon each day.

Do you choose a glass of wine to help your eyes get droopy? Alcohol may help you fall asleep faster, but you may not be able to sleep through the night. Booze can lead to frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you decide to have that adult beverage before bed, balance it with a glass of water to dilute the alcohol’s effects. And though it’s important to stay hydrated throughout the day, but don’t chug a glass of water right before bed. Slow down to sips before bed so you won’t have to make a midnight trip to the bathroom.


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Article from WebMD's Sleep Disorders Health Center