Do Indian Foods make you feel sleepy?

Indian foods high in Tryptophan, carbohydrates and fats can make you feel drowsy and fall asleep

Tryptophan is an essential amino acid, the body does not make it, you have to get in from your diet. Some of the Indian foods with significant amount of Tryptophan are as follows

Dairy foods: Paneer, Dahi yogurt, Milk

Non-vegetarian curries: Chicken, Lamb, Fish, Eggs

Vegetable Curries: Mustard Green, Spinach (Paalak), Broccoli

Beans: Chickpeas, Soybeans

Seeds and nuts: Sesame, Sunflower, Pumpkin, Peanuts

Fruits: Mangoes, Bananas

How does Tryptophan work?

If you take Tryptophan tablet on empty stomach, it will help you fall asleep. However, when we eat regular meals high in Tryptophan, the Tryptophan has to compete with other amino acids (LNAA) to reach central nervous system (CNS) in the brain. When Tryptophan reaches CNS, it is converted into Serotonin that has calming effect, and Serotonin produces Melatonin, a sleep inducing hormone.

Consumption of carbohydrates (specially simple carbohydrates such as Sugary desserts, White potatoes, Rice, and Maida) stimulate Pancreas to release insulin. Insulin helps LNAA to be taken up by muscle. This increases relative amount of Tryptophan in the blood so it can enter CNS. Calcium also helps brain to metabolize Tryptophan

You need carbohydrate rich diet to let Tryptophan make you feel sleepy

The best carbohydrates for this purpose are sugary dairy based desserts: Burfi, Rasgulla, Kalakand, Kulfi, Ice-cream, Shrikhand

Besides Tryptophan and Carbohydrates, what other factors help you fall asleep?

Indian foods can be high in fats, specially Ghee Butter Cream Coconut Oils (Mustard Peanut Sesame etc.). Fats take longer to digest, and more than two times the energy to digest either carbohydrates or proteins. The body redirects blood from other organs including nervous system to digestive system to help break down foods. This also happens when you over-eat and stomach is full. Redirection of blood makes you feel tired and drowsy.

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