Potatoes Contain Sleep-Supporting Vitamins and Minerals “They have the right balance of nutrients like potassium and vitamin B6 to stimulate the production of the sleep hormones serotonin and melatonin,” says Scharman Draughon.
But the insulin rise caused by pairing tryptophan with high-glycemic index foods, such as potatoes, white bread and white rice, can lead to a relative influx of it into the brain and make you feel a bit sleepy.
Some foods such as protein release an amino acid called tryptophan which releases the hormone serotonin; making you sleepy. Carbohydrates also have the same effect on your body, which is why you probably feel sleepy after eating a bunch of mashed potatoes.
Filling, savory, and full of nutrients, potatoes are an ideal breakfast food. Potatoes boast high concentrations of antioxidants and vitamins such as vitamins C and B6, especially if the nutrient-rich skins are left on. Potatoes are also a significant source of good gut bacteria that can aid in the digestion process.
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin.
Potatoes Help Your Body Prepare for Sleep
“They have the right amount of complex carbohydrates to elicit an insulin response that clears the way for the amino acid tryptophan to flood the brain with less competition from other amino acids,” says Judes Scharman Draughon, MS, RDN, author of 12 Fixes to Healthy.
Baked Potatoes
On the other hand, complex carbohydrates and starch-based foods like pasta, rice, and potatoes without butter or coconut oil facilitate sleep. The foods with complex carbohydrates stimulate the release of serotonin that calms the brain. High-protein foods, whether meat or beans, do the opposite.
Another reason potatoes get a bad rap is their high starch or carbohydrate content. In general, foods high in carbs can cause spikes in blood sugar, which generate a short burst of energy, followed by feeling hungry and tired a short time later.
Tryptophan, which is naturally found in potatoes, is a natural sedative that ensures good sleep. Also, the potassium in potatoes acts as a muscle relaxant, which further ensures a more restful sleep and relaxation.
What doctors used to call 'Chinese restaurant syndrome' is actually a reaction to monosodium glutamate (MSG), a seasoning commonly used in Chinese food. Now renamed MSG symptom complex, it happens when the flavouring causes symptoms like headache, sweating, nausea, tiredness or a rapid heart rate.
Helps to Relax. According to the book Healing Foods, white potatoes are rich in tryptophan, which has natural sedative properties. Tryptophan is an amino acid that our body can not make on its own.
Common underlying issues that can make you feel tired after waking up and persist throughout your day include sleep inertia, sleep disorders, bright light exposure, and a poor bedroom environment, to name a few.
Carbohydrates provide the fuel for your muscles and organs, such as your brain. If you don't eat enough carbohydrates, it can cause fatigue, cramping and poor mental function. Potatoes are a great source of energy, as are foods like whole-wheat breads, pastas, and brown rice.
POTATOES CONTAIN SLEEP-SUPPORTING VITAMINS AND MINERALS
Sweet potatoes also contain magnesium, which aids in the production of the neurotransmitter gamma-aminobutyric acid (GABA), which calms nerve activity and helps you relax.
Heavy Foods
Meals which seem to weigh on your stomach actually take longer to digest. Fatty, cheesy and fried foods can lead to indigestion and keep you up at night. Avoid things like cheeseburgers, fries, fried foods and large steaks late in the day.
This is because, as a nutrient-dense carbohydrate, potatoes trigger insulin to allow tryptophan into the brain. This process ultimately creates 5HTP and boosts serotonin… naturally! So consider eating a potato when you're feeling anxiety start to creep in, along with these other Best Foods for Stress Relief.
Leafy greens are good for all sorts of things, but they're also a powerful sleep aid. Lettuce, in particular, contains high levels of lactucarium. Commonly called “lettuce opium,” this powerful substance is a sedative that helps promote feelings of relaxation and sleepiness.
Eating more potatoes in the morning, whole grains in the afternoon and dark vegetables in the evening can reduce the risk for CVD mortality in adults with diabetes.
Check for soft spots, dark spots, sprouts, or green color. If the potato has little sprouts remove them, then prep potato for your dish. If there is a little green cut that off. If the potato has long spouts, is soft, wrinkled, or has lots of dark spots get rid of it.
(Fun fact: supermarkets cover their potato bins overnight to block out the light and prevent greening.) It's not going to hurt you to eat that potato, but it may taste bitter, so you'll want to peel or cut away the green areas first. And keep the rest of your potatoes out of the light.