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Foods That Help You Snooze

Some tasty ways to bring on zzz's:

Go Bananas
Sometimes called a sleeping pill in a peel, this fruit is rich in tryptophan, an amino acid linked to healthy slumber, says Elisabetta Politi, MPH, RD, nutrition director at Duke Diet & Fitness, in Durham, North Carolina. "Tryptophan increases serotonin in your brain and blood, which can improve relaxation." Other good sources include dairy products, turkey, peanut butter, and tofu.

Relax with Rice
Eating jasmine rice four hours before bedtime helped people doze off more quickly, according to a small 2007 study in Australia. Other starchy foods, such as potatoes or cereal, also do the trick, adds Politi. "A lot of my clients say that when they're stressed out, pasta helps them sleep better, which makes sense because carbohydrates can raise serotonin."

Combine Unsweetened Carbs with Protein
A high-carbohydrate, low-protein snack seems to help the brain use tryptophan efficiently, so it produces more sedating serotonin. Try apple slices with peanut butter, a small bowl of oatmeal with low-fat milk, or crackers topped with slivers of turkey. Don't overdo the protein before bed, since foods like meat or cheese also contain tyrosine, an amino acid that can rev up brain activity.

And don't...

• go to bed hungry or too full; both impede sleep.
• eat rich or spicy foods before bed; they may spark heartburn when you lie down.
• eat sweets within four hours of bedtime; they're a stimulant.
• drink decaf. Almost all decaf coffee has small amounts of sleep-busting caffeine.