Food to help sleep

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.
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
• Oats
• Wheat
• Eggs
• Tofu and soya products Prudential Malaysia

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 whole wheat bread
• Tofu with stir-fried vegetables
• Tuna with salad and whole wheat bread