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5 Foods That Will Help You Snooze

1.Turkey has the highest levels of tryptophan. Chicken, seafood and soybeans are close seconds. Soothing snacks: a slice of turkey and a few avocado cubes, rolled up in a lettuce leaf; a small bowl of beans plus a couple of grilled shrimp.

2. Yogurt and other dairy products are also rich in sleep-prompting tryptophan. Soothing snacks: a blueberry and flax seed smoothie; a small bowl of yogurt with chopped walnuts and strawberries; a few whole-grain crackers spread with soft goat cheese.

3. Almonds and other nuts and seeds are rich in both tryptophan and nerve-calming magnesium. Soothing snacks: half an apple cut into wedges and spread with almond butter; a small dish of blackberries sprinkled with chopped cashews.

4. Beans and soy are high in B vitamins and magnesium, as well as tryptophan. Soothing snacks: a small dish of hummus with red pepper strips and celery for dipping; a quarter cup of black beans with a slice of avocado.

5. Spinach and other leafy greens like chard, kale and collards, are loaded with both magnesium and B vitamins. Soothing snacks: a small bowl of chopped kale with feta cheese and almonds; a handful of spinach with turkey cubes.

What foods help you snooze? I’d love to hear about your favorites. Please post your comments below, and may all your dreams be sweet.

Read more: Blogs, Diet & Nutrition, Health, Inspired Eating, Natural Remedies

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Lisa Turner

Lisa is a chef and nutritionist with more than 30 years of professional experience and formal training in food, nutrition and product development. She’s written five books on food and nutrition and is the creator of The Healthy Gourmet iPhone app, and has been a featured blogger for many national sites, including Huffington Post and Whole Foods Market. Lisa is a faculty instructor at Bauman College of Culinary Arts and also teaches food and nutrition classes and workshops to individuals and corporations. She's a black belt in Ninjutsu, an active volunteer in the Boulder Valley school lunch system, and an avid wild food forager.


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3:28PM PDT on Jul 25, 2013


5:29AM PDT on May 23, 2011

thanks much!

8:14AM PDT on Apr 13, 2011

I sometimes have trouble getting to sleep, will try some of these snacks!

1:50AM PDT on Apr 12, 2011

deep sleep...

7:17PM PDT on Apr 11, 2011

Thanks for tips, will give them a try.

4:37AM PST on Jan 23, 2011

thanks! for me its also stress that bothers me but that's no food

7:51PM PST on Jan 11, 2011

Unbuttered and unsalted popcorn works miracles in the sleep department for me. Eating several handsful just before bedtime will almost always ensure a sound, peaceful night's sleep. Might as well give it a try. Chances are it will work for you too. Remember, NO SALT OR BUTTER.

11:10AM PDT on Sep 21, 2010

thanks !

2:26AM PDT on Sep 5, 2010

Teresa Medlin.. Yes! I Am another advocate of oatmeal. If I feel hungry before bed, this is my usual bedtime snack. I know that people have been told that you shouldn't eat before bed, but if I didn't eat for a few hours before bed, I would NEVER sleep, because I would be hungry! Mind you, I am a very active person and very slim and so, I think my metabolic rate is too fast to not keep my body fairly regularly stoked!
Thanks Lisa for this post, as I will try some other ideas, which may make a welcome change from... PORRIDGE!

4:49PM PDT on Aug 28, 2010

gonna be hard to go for the turkey/lettuce rollup instead of the chocolate right before bed...

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Thank you for the article.

Thank you for sharing Ed & Deb :)

Great article thanks for sharing


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