Do not feel guilty for having a bowl of cereal before you go to bed. Whatever the cause, being tired can cause serious health complications, including depression and heart disease. You can find 8-ounce packs of instant miso soup and use them when you have trouble falling asleep. Nuts like almonds, walnuts 9, pistachios, and cashews are often considered to be a good food for sleep. 17 Turnip greens, kale, Swiss chard, and collard greens are some nice choices. Here’s an introduction to melatonin if you need one. "If you're waking up hungry in the middle of the night, that usually means you're not getting enough calories during the day," she says. London also recommends thirst-quenching apples, oranges, and pears. Certain foods can keep you up all night, while some can make you sleepy after a single bite. They are rich in potassium, which helps improve and maintain... 2) Some Teas However, you may not know that it is among the foods that make you sleepy. Why trust us? These tend to reduce serotonin levels and do not promote sleep. Tomato-based foods have a tendency to cause acid reflux and heartburn, which will prevent you from having a good night's sleep. Along with magnesium and potassium, spinach also contains calcium. No surprise here: Fried foods can sit in your stomach long after you chow down. Eggs – Eggs are popular in the morning, but they also can make you sleepy due to having tryptophan. The carbohydrates in cereal make tryptophan more available to the brain, according to the National Sleep Foundation. Eat hummus during the day for better sleep and aim for three small meals overall, plus two snacks if needed.". It's all in the name. The best way to get a good night's sleep is to increase your melatonin intake, recommends Michelle Dudash, a registered dietician. This makes you feel sleepy. Bananas contain loads of magnesium and potassium, two minerals that play a big role in relaxing your nerves. Most beverages contain taurine, an amino acid that increases alertness and elevates your heart rate and blood pressure. Use prunes as a whole-grain toast topping, mix them into trail mix, or eat them on their own about 30 minutes before bedtime. Packed with a natural sedative called tryptophan, fish is always on the list of foods that make you sleepy. "Chamomile tea is excellent for calming nerves before bedtime," says London. Carbs can both be your worst enemy or your best friend. Check the clock before indulging in these favorite treats, or risk tossing and turning all night long. May 26, 2015 - Forget turkey and crash-inducing candy, these surprising foods could be the reason you're counting the hours until bedtime. "Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. SPECIAL FROM. Pasquella says almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm. Stick to these late-night bites, and peaceful slumber will be yours. To feel energetic, you may want to enjoy some coffee with a bowl of oatmeal for breakfast. We’re talking about chamomile and valerian. These meats also aren't the healthiest ones to munch on either, sleep patterns aside. You can boost your energy quickly by taking simple carbs like soda and candy. With stabilized blood sugar, it becomes easier for your body to enter the rest-and-digest cycle instead of staying in alert adrenaline cycle. Swap baked sweet potatoes for traditional nighttime toast, advises London. This is a positive reason why eating Chinese food can and does make you sleepy. Calcium plays a role in reducing stress and stabilizing nerve fibers in the brain. great sources of potassium, magnesium, and calcium. 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