Sleep Foods: Serotonin, Melatonin, Tryptophan, and Vitamin C

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Sleeping is usually simple—close the eyes, lie down, and drift away. Yet many people know those nights when sleep won’t come. Research has shown that if trouble arises at bedtime, it isn’t simply a matter of being tired. Stress and anxiety often play a bigger role than fatigue. With that in mind, this look at four natural helpers shows how diet and routine can ease tension and help the mind relax enough to welcome rest. The focus is on chemical signals the brain relies on: serotonin produced after carbohydrates, the melatonin that coordinates the body clock, tryptophan as a precursor to both serotonin and melatonin, and vitamin C’s role in modulating stress hormones. This practical guide aims to translate science into everyday habits that Canadian and American sleepers can adopt tonight.

CARBOHYDRATES/SEROTONIN Carbohydrates prompt the brain to release serotonin, a mood-regulating neurotransmitter that promotes calm and helps reduce anxiety. When serotonin climbs, pathways in the brain shift toward relaxation, making the onset of sleep feel smoother. Practical, snack-friendly options fit into an evening routine: EAT IT IN: Pretzels and plain popcorn are simple, healthy choices, and other whole-grain snacks, bananas, or yogurt with fruit can contribute without weighing a person down.

MELATONIN Melatonin is the important molecule that keeps the body’s sleep-wake cycle in check. When it’s released, it triggers drowsiness and lowers core temperature, signaling the body that it is time for sleep. Stress and worry can blunt melatonin release, which is why restless nights sometimes persist even after a long day. Gentle sleep hygiene helps: dimming lights in the evening, keeping a regular bedtime, and avoiding screens can support melatonin production. EAT IT IN: A bowl of oatmeal before bed can give a modest melatonin boost while staying light on calories.

TRYPTOPHAN Have you wondered why Thanksgiving dinner seems to help some people nap? Turkey is a well-known source of this amino acid, an ingredient that the body converts into serotonin and melatonin. A thoughtful combination of tryptophan-rich foods with a modest amount of carbohydrates can enhance its journey to the brain, supporting a smoother transition to sleep. Sesame seeds are a healthy plant-based source, along with other seeds and nuts that can fit into a light evening snack.

VITAMIN C Cortisol, the stress hormone, tends to rise in the hours before sleep. High evening cortisol can make it hard to fall asleep and can undermine sleep quality. Vitamin C has been linked to reduced cortisol responses in some studies, which may help calm the mind as bedtime approaches. Foods rich in vitamin C—such as citrus fruits and bell peppers—are easy to include in an evening routine. EAT IT IN: Try eating an orange or red bell pepper before heading to bed.

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