Five Foods That Help With Sleep

Brown rice and quinoa, do more than keep you full; They are fiber filled and contain large amounts of tryptophan, an essential amino acid. Tryptophan increases the levels of serotonin (a feel-good neurotransmitter that calms the nervous system) and melatonin (a sleep-inducing hormone secreted in response to darkness) in the brain. Whole grains slowly nourish the body throughout the night after you digest them, says Lauren Taylor, CTN, a naturopath in Boulder, Colorado. That makes them an especially good choice for anyone who wakes up hungry during the night. Whole-grain carbohydrates also have a soothing effect.

• "Certain grains, like oats, act as natural relaxants and help calm the nervous system," says Taylor.

Legumes like black-eyed peas and lentils have high levels of B vitamins as well as balso that helps calm your nervous system. Legumes can replace animal protein, which can cause sleep problems. But legumes are not for everyone. For some they can be hard to digest. Pay close attention to how you feel after you eat them. If legumes satisfy your hunger without making you feel overly full or gassy add them to your sleep foods. Skip them if they upset your stomach or eat them only in moderation.

• Beans, peas, peanuts, lentils, soybean and carob are legumes. So is alfalfa and clover but they are more suited for the foraging critters.

Instead of alcohol to unwind at night try a cup of tea instead. Blends with chamomile, lavender, and mint relax the body, calms digestion, and soothes the stomach Take your tea to a cozy spot where you can relax. Your environment has much to do with your unwinding. Enjoy the smell and warmth of the tea as well as the taste. Forget about the days activities and those that lay ahead. Enjoy the moment.

• Black tea, coffee and chocolate has caffeine and can interfere with sleep. Herbal teas, or green teas, usually do not contain caffeine.

The sleep inducing chemical tryptophan can also be found in bananas, mangoes, and dates. Try substituting high calorie dessert with fruit. Sugar can keep you tossing and turning and while fruit contains sugar it is natural and not processed. Fruit is also high in fiber and antioxidant content. Nightime is a time when your body "detoxes" and fruits are the best detoxifying foods you can eat.

• Compared to turkey, pumpkin seed, parmesan cheese and egg whites have twice as much tryptophan

Some of the best sleep inducing foods are those that are cooked slowly at low temperatures. Seared meat and hot, spicy foods do nothing to help you sleep. Long cooking times break down the starches and sugars in foods, so your body doesn't have to work as hard to access their nutrients. And where is a better place to find legumes (beans) and grains (rice).

• Chicken Barley Stew, yum! Recipe.com