TOP 12 FOODS FOR A GOOD NIGHT’S SLEEP
10 foods by RealAge with two more (see italicized words) added by Nancy Emerson Lombardo, Ph.D.
The secret to getting a solid 7 to 8 hours? About 90 minutes before you want to nod off, head for the kitchen and make yourself some herbal tea, and/or a sleepy-time snack . For those trying to lose weight, might be better to stick with the tea and herbals. Keep any snacks light (around 200 calories), so you don’t overload your digestive system. Include one or two foods from the list below. All help to relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones — serotonin and melatonin — flowing. Yawning yet?
1. Bananas — They’re practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.
2. Chamomile tea — Chamomile is a staple of bedtime tea blends because of its mild sedating effect, which makes it the perfect natural antidote for restless minds and bodies.
3. Warm milk — It’s not a myth. Milk has some tryptophan, an amino acid that has a sedative-like effect, and calcium, which helps the brain use tryptophan. Plus, there’s the psychological throwback to infancy, when a warm bottle meant “relax, everything’s fine.”
4. Honey — Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that’s linked to alertness.
5. Potatoes — A small baked spud won’t overwhelm your gastrointestinal tract as it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effect, mash the potato with warm milk.
6. Oatmeal — Oats are a rich source of sleep-inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy — and if you’ve got the munchies, it’s filling, too.
7. Almonds — A handful of these heart-healthy nuts can send you snoozing because they contain both tryptophan and a nice dose of muscle-relaxing magnesium.
8. Flaxseeds — When life goes awry, and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They’re rich in omega-3 fatty acids, a natural mood lifter.
9. Whole-wheat bread — A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs “time to sleep.”
10. Turkey — It’s the best-known source of tryptophan, credited with all those Thanksgiving naps. But that’s actually modern folklore. Tryptophan works when your stomach’s basically empty rather than overstuffed and when there are some carbs around rather than tons of protein. But put a lean slice or two on some whole-wheat bread midevening and you’ve got one of the best sleep-inducers in your kitchen.
11. Lemon balm tea also known as Melissa. Calms the spirit and enhances memory. (added by N. Emerson Lombardo)
12. Magnesium supplements. Helps relax muscles and helps you fall and stay asleep (added by N. Emerson Lombardo) (go to Store)
What if none of these foods helps? Consider checking with your physician and asking about sleep clinics in your area. Also Check out your sleep habits with this quick RealAge assessment to find out what’s keeping you up at night. RealAge Article http://www.realage.com/soothe-stress/sleep-hygiene-how-to-sleep-better-center/top-10-foods-for-a-good-nights-sleep?src=edit&chan=eat-smart&con=channel&click=c1t1&cbr=YSHN1100011&link=