Foods with large amounts of tryptophan include warm or hot milk (but not cold milk), eggs, cottage cheese, chicken, turkey, fish, soybeans, mustard greens, barley, lima beans, spinach, yogurt and cashews. Fruits like dried dates, figs, papaya, banana, strawberries, sweet cherries, orange, mango, pineapple, grapefruit, and hazelnuts will optimize seratonin production, and nuts, raw salmon, tuna and mackerel are high in B3. Carbohydrate-rich foods, such as pasta, bread, cereal, crackers, etc. also lead to a high production of seratonin.
Foods to avoid before bedtime include bacon, cheese, ham, sugar, wine, and tomatoes. These contain tyramine, which causes the release of norepinephrine, which stimulates the brain.
It is important not to go to bed too hungry, nor too full. Heavy or spicy foods just prior to bed should be avoided as these can cause heartburn, and people with a sensitivity to monosodium glutamate often report an increase in sleeplessness. Tryptophan works best on an empty stomach, therefore in order to maximize the effect of tryptophan for sleeping, do not snack after your evening meal then try a light high-carb snack, such as toast with banana, taken about an hour before bedtime with a glass of warm milk. Milk contains calcium, which is a natural relaxing agent, and will soothe your nervous system. Warm milk is also high in tryptophan. If you don’t like milk, or are avoiding dairy products try a cup of hot camomile, catnip, anise or fennel tea. All contain natural ingredients that will help you sleep. Most health food stores will also have special blends of herb tea designed to soothe you and help you get to sleep.