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

by W. Chris Winter

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 (dried or juice). Foods high in tryptophan are sleep promoting because tryptophan is the building block of melatonin. Game meat like elk and chickpeas are high in tryptophan content. Finally, foods high in magnesium (almonds) and calcium (milk, kale) can help promote relaxation and sleep. When it comes to sleep promotion, hot chamomile tea or passionflower tea can also be helpful.56 Sweeten the tea with honey, itself sleep promoting, for an added kick. Avoid proteins that can often promote the synthesis of dopamine, a wake-promoting neurotransmitter.