From www.askdrsears.com Family Nutrition section:
What you eat affects the quality of your sleep. Some foods contribute to restful sleep; other foods keep you awake. We call them sleepers and wakers. Sleepers are tryptophan-containing foods. Tryptophan, an amino acid, is the raw material that the body uses to make serotonin, the neurotransmitter that slows down nerve traffic so your brain isn't so busy. Wakers are foods that stimulate neurochemicals that perk up the brain.
Foods high in the sleep-inducing amino acid tryptophan are:
Dairy products: cottage cheese, cheese, milk
Soy products: soy milk, tofu, soybean nuts
Seafood
Meats
Poultry
Whole grains
Beans
Rice
Hummus
Lentils
Hazelnuts, peanuts
Eggs
Sesame seeds, sunflower seeds
Bedtime snacks: Foods that are high in carbohydrates and calcium, and medium-to-low in protein can also induce sleep. Some examples:
Best dinners for sleep: Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and get a good night's sleep. Try the following "dinners for sleep":
Lighter meals induce restful sleep while high-fat meals and large servings prolong the work your digestive system needs to do, and may keep you awake.
Going to bed with a full stomach does not, for most people, promote a restful night's sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your evening meal early.
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