“You can boost your chances of a good night’s sleep by adding some
foods to your diet,” says Amy Gorin, a registered dietitian nutritionist
and owner of Amy Gorin Nutrition
in Jersey City. “Look for ones that contain melatonin or tryptophan
because they help to regulate your body’s sleep-wake cycle.”
Here Gorin shares fives snacks that help with snoozing.
Sunflower seeds
No need to wait for Thanksgiving turkey for a dose of tryptophan. A
handful of seeds provides the essential amino acid that helps create
melatonin, which induces that sleepy feeling.
Tart cherries
The sour fruit — readily available dried or as a juice — contains
melatonin, a hormone that helps keep the body’s internal clock in tune,
as well as tryptophan. A 2014 Louisiana State University study found
that those who regularly drank tart cherry juice got more sleep than
those who consumed a placebo.
Salmon
The fish scores high in vitamin B6, which is essential in melatonin
and serotonin production. The latter is a brain chemical that’s integral
to regulating the sleep-wake cycle.
Pistachios
Say good night to grumbling bellies. Like salmon, these nuts are high
in B6. And they’re a healthy combination of protein, good fat and fiber
to keep the tummy feeling full — and ready for a good night’s rest.
Red wine
To achieve the sleep of the gods, imbibe certain varieties, such as
Nebbiolo and Croatina, which contain high levels of melatonin. However,
as with all good things, overindulging will backfire. Too much vino and
you’ll find yourself awake in the middle of the night.
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