The situation never changes. Every 3:00 A.M. in America, an office worker somewhere is pulling overtime. On some distant campus, a college student is mindlessly typing a paper. The deadline-fueled rush of our everyday lives can throw off our ciridian clocks. In response, some people have used food as a way to maximize their sleep time. While everyone’s body reacts differently to the chemicals in food, many meals can lead some to enjoy a better night’s sleep.

There are two major chemicals in food that are often associated with sleep – melatonin, which is a hormone, and tryptophan, which is an amino acid. These are the two chemicals that cause drowsiness, and should be incorporated into a diet to promote fuller sleep.

A common food thought to be high in these chemicals is warm milk, which is widely used as a home remedy for sleeplessness. However, actual scientific data on the theory seems to conflict. Columbia University’s health website Go Ask Alice! claims that the levels of melatonin and tryptophan in warm milk are not enough to produce sleep. Instead, it suggests that warm milk may have “psychological significance”, reminding us of “memories of mom, home, and comforts of childhood”. On the other hand, Kansas State University’s health website suggests that the seratonin found in warm milk may be linked to quality of sleep. Their center recommends that insomniacs eat a slice of whole wheat bread to amplify the milk’s effect.

Another food of mixed results is chocolate. While it contains high levels of tryptophan, it also contains limited levels of caffeine – the notorious stimulant present in coffee. When the caffeine is combined with the high amount of sugar that is often put in chocolate, sleeplessness can actually be worsened. Since every individual’s body reacts to chemicals differently, it may be wise to experiment with this food to see your reactions. How does chocolate affect you personally? Some may find it improves sleep quality, while for others, it has a diminishing effect.

For the sleepless seeking more guaranteed relief, fruits may be more appropriate – specifically cherries and bananas. These foods contain small amounts of melatonin, and, due to the presence of vitamins, pack tremendous health benefits. Yet fruits are are possibly the nation’s most frequently-neglected food group. A healthier diet that contains snacks such as dried banana pieces or cherry-filled yogurt are a component of a more nutritious lifestyle, and possibly better sleep. Not only do they provide the drowsiness effect of melatonin, but they also contain the nutrients that can foster a more normal sleep cycle to begin with.

Melatonin is also readily available in oats. A simple way to incorporate this into a diet is by replacing a meat-heavy, difficult-to-digest dinner with a large bowl of oatmeal. Dried fruit, nuts, and brown sugar can be added to enhance flavor. If the dish is prepared with warm milk – the previously discussed provider of tryptophan – the drowsiness effect can be amplified.

Diet is inexorably linked to our sleep cycles. Whether you are the office worker grinding out early-morning hours or the college student desperately trying to pound out a paper, the sleep many of us get is extremely limited. Melatonin and tryptophan-rich foods are around to maximize it.

Sources:

• Columbia University: Go Ask Alice!
• Kansas State University: Counseling Services
• Vitamins and Supplements Guide