Food to help sleep by Sammy Margo

Different types of food affect the body in different ways depending on what is contained in the food. Some types of food contain stimulants which will increase energy for a period of time making you less sleepy. Other types of food produce chemicals in the brain that promote calm and sleepiness. Foods that help sleep contain a substance called tryptophan.

Tryptophan produces a brain chemical called serotonin from which melatonin – so essential for sleep that it’s named the ‘sleep hormone’ – is manufactured. Studies made in 2005 have shown that people who ate foods with high amounts of tryptophan improved their chronic sleep problems within three weeks of changing their diet.

Foods that are high in tryptophan include:

• Nuts such as almonds, cashews and walnuts. 
• Poultry, in particular turkey
• Bananas
• Dairy products – cheeses such as cheddar, gruyere and Swiss cheese have particularly high amounts of tryptophan
• Green leafy vegetables such as cabbage and spinach
• Kidney beans
• Oats
• Wheat
• Eggs
• Tofu and soya products

But in order for the tryptophan to help your child feel sleepy they need to eat these foods combined with healthy carbohydrates. Carbohydrates cause the release of insulin, which helps tryptophan reach the brain and cause sleepiness. Good examples of meals that combine the two foods are:

• turkey with a small baked potato
• pasta with some cheddar cheese grated on top
• an egg sandwich made with wholewheat bread
• tofu with stir-fried vegetables
• tuna with salad and wholewheat bread

You will find more information in The forthcoming Good Sleep Guide for Children by Sammy Margo.