Foods that promote a good nights sleep
–Whole Grain Bread
–Whole Grain Pasta
–Whole Grain Cereals (Steel Cut Oats, Old-Fashioned Oats)
–AVOID Simple Carbohydrates, such as white bread, sugary treats, cookies, pastry, white pasta or crackers which tend to reduce serotonin levels and do not promote a good night’s sleep.
–Low fat cheese
–AVOID high-fat cheese, deep fried anything, chicken wings.
–Lean proteins are high in the amino acid, tryptophan, which tend to increase serotonin levels. Fatty foods are just the opposite, and tend to take longer to digest, keeping you awake.
HEART HEALTHY FATS
–Natural, no sugar added Peanut Butter
–Natural, raw Nut Butters
–Raw, unsalted Nuts (almonds, pistachios, walnuts)
–AVOID highly processed foods which are high in fat (snack chips, potato chips, french fries or other high fat foods, which will decrease serotonin levels.
–Herbal Teas (peppermint or chamomile)
–AVOID anything caffeinated after 2 pm.
–These herbs contain chemicals that can reduce tension and promote sleep
–AVOID red pepper, black pepper or anything too ‘spicy’ as they tend to have a stimulatory effect.
–Low fat, plain yogurt
–String Cheese (low fat mozzarella)
–Low fat cottage cheese
–Peanut Butter smear on 100% whole grain crackers
–Pita Chips (100% whole grain, only)
source: Cleveland Clinic