We all know that eating a heavy, spicy meal before going to sleep can interrupt sleep. We also know to avoid alcohol, coffee, and sugary desserts – basically the best kind of cravings – before going to sleep. While it is important to not eat unhealthy food before going to sleep, being hungry when you are trying to fall asleep can also cause you to wake up in the middle of the night due to a grumbling stomach.

Tryptophan is the amino acid that is associated with turkey during thanksgiving dinners. It converts into serotonin and melatonin, which is the body’s natural hormone that regulates sleep. However, there are other foods that you can snack on before going to bed if you get hungry that can actually help you sleep better at night!

Most people crave some sort of carbs when they are stressed before going to sleep because they want to feel good. Unhealthy carbs, like donuts, are rich in sugar. Even though it may initially stimulate the feel-good hormones, it is usually followed by a sugar crash. Instead of eating unhealthy carbs, you should opt for healthier snacks to help you sleep. Bananas, nuts, peanut butter, and crackers are all great sources and mixes of tryptophan and carbohydrates. Bananas are good for sleep because they contain magnesium and potassium, which are natural muscle relaxants. It is a healthy food in general because potassium is important for cardiovascular health and cognitive functioning. Another healthy snack option before bedtime is a cheese stick – a lean protein can make you less frazzled and calm while maintaining your blood sugar level during the night.

Cherries are one of the new natural foods that have melatonin. Melatonin helps us control our body’s internal clock and regulate our sleep cycle. Study shows that drinking tart cherry juice before going to sleep lead to slight improvement in sleep quality for those who suffered from chronic insomnia.

Fortified cereal is a source of complex carbs, and this is way healthier than eating cookies as a source of carbs right before going to sleep. You can eat your shredded wheat cereal with milk – a mix of both tryptophan and carbs! Sweet Potatoes are probably one of the best bedtime snacks of all times! It is composed of sleep-promoting complex carbohydrates as well as potassium to relax your muscle!

Wild lettuce reduces anxiety, headaches, and muscle or joint pains. It is effective at calming restlessness and reduces anxiety. This is especially helpful for patients who are suffering from Restless Leg Syndrome (RLS).

If you are not really in an eating mood and just want something to drink, there are some healthy options for you out there too!

Milk is also something healthy and beneficial for falling sleeping. Except for the fact that a glass of warm milk brings back childhood memories of falling asleep, milk contains tryptophan, which is the precursor to serotonin, an amino acid that controls our brain.

Valerian tea is a great sleeping aid that does not contain caffeine. Research show that the root of valerian tea can speed up the onset of sleep and improves sleep quality. Having a sip of valerian tea as part of your sleep rituals can help you relax and prepare yourself, both mentally and physically, for a good night sleep.

Diet plays an extremely important role for getting a good night sleep, so make sure you follow through on your diet, even at the end of the day, to make sure you stay energized the next day!

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