Sleep-Friendly Foods
February 26, 2007
I came across this the other day and thought I’d share this list of foods that facilitate relaxation and sleep.
The following food items relax tense muscles, quiet buzzing minds, and/or get calming, serotonin and melatonin (sleep-inducing hormones) flowing. Now, I know that eating close to bed time is not always advisable, but the following may serve you well if eaten 2-3 hourse before bedtime. Enjoy!
Warm Milk - Nope, it’s not just an old wive’s tale. Milk has some tryptophan, an amino acid that has a sedative effect. Milk also contains calcium, which helps the brain use tryptophan. And the warm part? You probably don’t remember this, but during infancy, a warm bottle was psychologically and physically relaxing. And speaking of tryptophan…
Turkey - Turkey is the most famous source of tryptophan, which does NOT put you to sleep after your Thanksgivign feast; that’s a myth. Put a lean slice or two on some whole-wheat bread mid-evening, and enjoy your sleep.
Honey - Honey works nicely in your herb tea and in your warm milk. Honey contains a little bit of sugar, just enough glucose to let your brain know it shoudl to turn off orexin, a recently discovered neurotransmitter linked to alertness.
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.
Bananas - This fruit contains melatonin, serotonin, and magnesium, a muscle relaxant.
Chamomile tea - Chamomile blends is its mild sedating effect and is the perfect natural antidote for restless minds and bodies.
Potatoes - A small baked potato clears away acids that can interfere with sleep-inducing tryptophan. Mash up the potato with some warm milk, and sleep tight.
Oatmeal - Oats are a rich source of melatonin and are pretty filling.
Almonds - These heart-healthy nuts contain both tryptophan and a nice dose of muscle-relaxing magnesium.
Flaxseeds - My wife loves flaxseeds, which are rich in omega-3 fatty acids, a natural mood lifter. You can even sprinkle 2 tablespoons of these healthy little seeds on your bedtime oatmeal.