Foods That Increase Serotonin & Induce Sleep

Warm Milk and Bananas

The University of Maryland Medical Center recommends warm milk and bananas as sleep-inducing bedtime snacks. Milk and bananas both provide valuable amounts of carbohydrates, which stimulate serotonin production, and the amino acid tryptophan, which helps your brain efficiently use serotonin. Choose low-fat milk to avoid bothersome symptoms, such as inflammation and heartburn -- symptoms that can stem from fatty foods. If you don't tolerate or consume dairy products, choose soy milk for similar benefits.

Whole Grains

Whole grains provide complex carbohydrates and more vitamins, minerals, protein and fiber than refined grains. While the carbohydrates promote serotonin production, the high fiber content helps ensure lasting blood sugar control -- another factor linked with positive sleep. MayoClinic.com psychiatrist Dr. Daniel K. Hall-Flavin recommends steering clear of sugary foods and simple carbohydrate sources, such as white bread and sweets, and amping up your whole-grain intake for reduced anxiety and heightened calmness. Nutritious sources include 100 percent whole-grain breads, cereals and pastas, brown rice, wild rice, air-popped popcorn and oatmeal.

Lean Meat or Tuna Sandwiches

Lean meats and tuna all contain tryptophan. Your brain needs more carbohydrates than tryptophan, however, to produce and use serotonin. And it's the carbohydrate and tryptophan combination that's believed to promote sleepiness, according to PsychologyToday.com -- not tryptophan alone. Turkey is best known for tryptophan content, but it doesn't contain more than other protein sources. So top whole-grain bread with turkey, chicken, beef or tuna for a calming bedtime snack.

Nuts and Seeds

Nuts and seeds provide carbohydrates, tryptophan and healthy fats. Consuming enough omega-3 fatty acids is particularly important if you're prone to anxiety, says Hall-Flaven. Walnuts, flax seeds and chia seeds contain valuable amounts of omega-3 fats. Nuts and seeds also provide nutritious alternatives to common evening snacks, such as potato chips and candy. Eat nuts and seeds on their own, as healthy additions to yogurt and smoothies or in nut butter form on whole-grain crackers or fruit slices.