Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night’s sleep. Try the following “dinners for sleep”:
- pasta with parmesan cheese
- scrambled eggs and cheese
- tofu stirfry
- hummus with whole wheat pita bread
- seafood, pasta, and cottage cheese
- meats and poultry with veggies
- tuna salad sandwich
- chili with beans, not spicy
- sesame seeds (rich in tryptophan) sprinkled on salad with tuna chunks, and whole wheat crackers
Lighter meals are more likely to give you a restful night’s sleep. High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake. Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn. (See gastroesophageal reflux). Going to bed with a full stomach does not, for most people, promote a restful night’s sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your evening meal early.
Heed the sleep wisdom: “Don’t dine after nine.”