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Best Dinners for Sleep

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.”

August 9, 2013 October 20, 2017 Dr. Bill Sears
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AskDrSears.com is intended to help parents become better informed consumers of health care. The information presented in this site gives general advice on parenting and health care. Always consult your doctor for your individual needs.

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