Did you know that certain nutrients found in foods can actually help you sleep better? This, according to Registered Dietitian and Author Michelle Dudash. She’s here to share her top tips on eating for ZZZs.

1. Melatonin foods

Melatonin is a hormone produced naturally by the body in small amounts and certain foods contain melatonin, too. Eating foods rich in melatonin directly increase the melatonin content in the blood, therefore improving the ability to fall asleep and be in a relaxed state, while being more wakeful during the day. The optimal time to eat them is 2 hours before bedtime.
Foods rich in melatonin: cherries, oats, sunflower seeds, nuts and tomato juice. Seafood and eggs are the richest animal source of melatonin.

Try this melatonin-rich dinner to promote sleep:
Easy Cod Fingers with Tartar Sauce 

Melatonin supplements may help with jet lag when heading East over 2 or more time zones, but not for regular nightly sleep.

2. Tryptophan foods
Lean proteins are high in the essential amino acid tryptophan, which is needed to make serotonin in the body. Serotonin is a brain chemical that gives you a feeling of wellbeing and being relaxed.

Foods rich in tryptophan: Turkey, soybeans, kidney beans, pork, chicken, pumpkin seeds, and cheese

But these foods still need the help of carbohydrate foods to affect serotonin levels.

It’s the carbs you eat in the evening paired with the stored tryptophan in the body that gives you the serotonin boost.

3. Complex-carbs foods 
Carbohydrates in particular boost serotonin, the hormone that helps you feel calm and sleepy. Aim for no more than 30 g carbs before bed.
Complex-carb foods: whole-grain cereal with milk, popcorn, whole-grain crackers with a bit of cheese, yogurt with fruit, piece of whole-grain toast, but avoid quick carbs, like sweets (cookies, cakes, brownies). Dairy foods also contain the amino acid tryptophan, which is a sleep promoter. Keep the snack small so it doesn’t tax your digestive system. 

EASY COD FINGERS WITH TARTAR SAUCE

From Clean Eating for Busy Families, revised & expanded

As soon as these come out of the oven, I start munching on them and it’s hard to stop! I find that kids favor protein foods cut into sticks or nuggets. The food cooks a lot faster this way, too. Rest easy if you’re afraid to try a fish that is “too fishy,” as cod is a mild-tasting white fish. This is a great gluten-free option, too.

FOR THE COD FINGERS:
1/2 cup (50 g) almond flour
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
Freshly ground black pepper
1 pound (455 g) cod fillets, cut into finger-size strips

FOR THE TARTAR SAUCE:
1/4 cup (60 g) avocado oil mayonnaise
1 tablespoon (15 g) dill pickle relish (or 1 tablespoon chopped pickles)
1/2 teaspoon Dijon mustard

TO MAKE THE COD: Preheat oven to high broil. Place a wire cooling rack on a sheet pan. Using a bowl large enough to hold the fish, mix the almond flour, paprika, garlic powder, onion powder, salt, and pepper. Coat the cod in the breading and place on the rack-pan set-up. Put in the oven and reduce heat to low broil. Bake for 10 minutes or until the cod is golden. Turn and cook a couple more minutes to brown the other side. 

TO MAKE THE TARTAR SAUCE: Combine the sauce ingredients. Serve alongside the cod.

GO GREEN
Wild Alaska cod is in season in the fall and winter. In the off season, use frozen Alaska cod, which is equally delicious and ready whenever you are. Thaw it in the fridge the night before or the morning of the day you’ll be cooking it.

Total prep and cook time: 25 minutes • Yield: 4 servings, 6 fingers each (with 1 tablespoon [14 g] sauce)

Per serving: 270 calories; 19 g total fat; 2 g saturated fat; 21 g protein; 5 g carbohydrate; 1 g dietary fiber; 59 mg cholesterol.

Learn more at www.dishwithdudash.com.