It's 2am.  You can't fall asleep.  I've found some food tips that may help.


Getty Images / George Marks

It doesn't take a rocket scientist to tell us that sleep is essential for good health. Insomnia can be terribly frustrating.  You're wide awake knowing you have to get up for work in just a few short hours.

I've read up about certain foods that help us fall asleep and foods that may inhibit drifting into dreamland. Some of the information may surprise you, others may be more obvious.

First, here are a list of foods that help us sleep:


In particular, salmon, halibut, and tuna are rich in vitamin B6.  B6 produces the sleep producing hormone melatonin.

Dairy Products

Milk and yogurt contain calcium.  Research studies say that calcium deficient diets makes it more difficult to fall asleep.


Just like dairy products. green, leafy veggies are are rich in calcium.

Tart Cherry Juice

From all the research I've done, just about all the "sleep experts" mention tart cherry juice as a tool to fall asleep.  During a study, insomniacs who drank two glasses of the juice per day per day, slept better.


We know bananas are rich in potassium.  They also contain our old friend vitamin B6.

Rice, Beans, and Chickpeas

These guys contain the sleep inducers B6, potassium, and melatonin.


In particular, sweet potatoes contain complex carbs and potassium.

And, finally for the best sleep inducers.  No surprise.


Yeseree, gobble down some turkey to get a dose of that tryptophan.

Now, here's some of the worst things to have prior to going to sleep.


To me, this was a real surprise.  Studies have found that any type of alcoholic beverage is terrible for sleep.  Researchers say the alcohol metabolizes quickly in your system and causes you to wake up several times during the night.

Bacon Cheeseburger

This is a good example of anything with a high fat content.  Fat is a sleep killer.

Dark Chocolate

It's filled with caffeine.

Coffee and Tea

Duh?  Unless it's decaf.


Unless it's specified that it doesn't, almost all sodas contain varying degrees of caffeine.  The two varieties with the most caffeine are Mountain Dew MDX and Jolt.

Finally and surprisingly,

Chicken and Beef

It's not recommended to eat chicken or beef right before bedtime.  They are high in protein.  If you eat protein, it speeds up digestion.  They say digestion should slow down for sleeping.

Sweet dreams!