The Sleep Solution: Why Your Sleep is Broken and How to Fix It

by W. Chris Winter

People always blame the tryptophan in the turkey, but in reality it’s the carbohydrate bomb you dropped in your stomach that does the trick. Eating that massive amount of sweet potatoes with sugar-coated walnuts, stuffing, cranberry sauce, and pecan pie creates a sudden surge in your blood sugar and a spike in insulin levels that promote a feeling of sleepiness. In 2007, research by Chin Moi Chow from the University of Sydney showed conclusively that a high-glycemic-index meal consumed four hours before sleep resulted in a significantly shorter time to fall asleep than a low-glycemic-index meal. Take your cue from the holiday when you need a midnight snack. Look for dried fruit, cereal, or bananas. High-glycemic-index foods produce sleepiness, so if food must be consumed at night, these are good choices. Other foods that are good choices for sleep contain high amounts of melatonin. These foods include walnuts and tart cherries