10 Foods to Make You Sleepy

Carbohydrate foods that break down quickly during digestion have higher glycemic rankings. These foods may help you fall asleep in half the usual time if you eat them within 4 hours of bedtime by speeding up the release of tryptophan and serotonin, brain chemicals that promote sleep.

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1. Jelly beans (80)

The index ranks various foods against pure glucose, which was given a score of 100. Learn more about glycemic index rankings and how the measures were developed.

Also: 16 Foods That Help You Sleep »

2. Bread. Plain bagel (72), French bread (95)

3. Snacks. Corn chips (72), pretzels (81), rice cakes (82), Saltine
crackers (74)

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4. Cereal. Golden Grahams (71), Grapenuts Flakes (80), cornflakes (84)

5. Potatoes. Mashed potatoes (73), french fries (76), red baked
potatoes (93)

6. Instant rice (91)

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Dan Fletcher / iStockphoto
7. Sweet snacks. Vanilla wafers (77), graham crackers (74)

8. Tofu dessert (115)

9. Watermelon (72)

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10. Honey (73)

Also: 16 Foods That Help You Sleep »

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30 thoughts on “10 Foods to Make You Sleepy

  1. Forcing your body into hypoglycemia in order to sleep is the worst idea ever. This article is dangerous.

    ~ a diabetic.

  2. Yeah well good luck with the nightmares. My grandma says you get them BAD when you eat late. So be careful I guess

  3. I find clearing my mind and drinking a warm sugarless chamomile tea with lots of warm milk in it is the best to help me sleep.

  4. I wanna learn to go to sleep earliar for school not gain weight and stay up so late (5:00am right now)

  5. The article above states “high glycemic”, and it says they “break down quicker during digestion” and that you eat them “within 4 hours” of going to bed….so…..what is so hard to understand about that??? It’s not like you are eating something that will cling to you, or even hang out in your digestion system past the time allotted before going to sleep. It simply releases chemicals that make sleep easier WHEN you go to bed…. I am not seeing any fatty foods in this group, which WILL make you gain weight.

  6. I have a friend who has worked in healh and medicine for years and she told me this is terrible advice, to eat foods high on the glycemic index.

    i eat carrots and drink milk before bed.

  7. when i am with my gf that time i feel sexy i do sex continusly 3 to 5 time i m active in sex i dont no how to control it

  8. This is a poor list.  The best food for sleep (for me) as cantalope. It contains potassium and B vitamins as ell as beta carotine, folate and Vit C. I think. Also  anything with high calcium helps you to relax.

    1. Then do us all a favor and go eat some so that you can fall asleep and not write such ignorant comments…

  9. this is horrible advice. eating high carbs before sleeping makes you FAT. your insulin spikes because of the high carbs and then crashes which i guess is supposed to make you tired…try a high fiber/protein snack instead

    1. This is about sleeping, not about weight gain. A lot of people can eat “high carbs” every night without getting “FAT”.

    2.  Protein actually keeps you awake more and jump starts your system. It keeps you feeling full longer and Fiber controls the sugar uptake in your body stabilizing your blood sugar But protein is a BAD idea. Think about it, eggs for breakfast to start the day.

    3. the above comment it total rubbish, carbs dont make you fat, the lack of self control and laziness makes you (not fat) but put on weight :)

      1. Yep spot on!! People need to stop blaming and at least understand the problem if the hope to gain some level of control.

    4. Everyones metabolism differs, i always eat before bed and am rediculously thin.

    5. The most horrible advice right here ever (Ap’s comment)

      Typical american “health” mentality.

      1. Diabetic here; and not American. Ap is entirely right. This does not make you sleep — it makes you pass out temporarily from an insulin spike. I would know — this sort of thing could KILL me.

  10. I would hate to get a good night’s sleep at the cost of gaining weight, because of eating the carbs so late at night.

  11. I’ve been using the cereal thing, and it seems to work.  I used to eat grapes (frozen) while watching TV.  I’d be up almost the whole night.

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