Have a light snack around 200 calories about 90 minutes or so before bedtime. Choose 1 or 2 foods from the list below:
Bananas
Bananas are practically like a sleeping pill in a peel. Bananas contain a bit melatonin and serotonin, and magnesium which is a muscle relaxant.
Bananas are practically like a sleeping pill in a peel. Bananas contain a bit melatonin and serotonin, and magnesium which is a muscle relaxant.
Chamomile Tea
Chamomile tea has a mild sedating effect that is often used for sleeplessness.
Chamomile tea has a mild sedating effect that is often used for sleeplessness.
Warm Milk
Warm milk contains the amino acid tryptophan which has a sedative-like effect, and contains calcium, which helps the brain use tryptophan.
Warm milk contains the amino acid tryptophan which has a sedative-like effect, and contains calcium, which helps the brain use tryptophan.
Honey
Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, which is a neurotransmitter that is linked to alertness. You can put a little honey in your warm milk or herb tea.
Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, which is a neurotransmitter that is linked to alertness. You can put a little honey in your warm milk or herb tea.
Potatoes
A small baked potato or mashed potatoes won’t overwhelm your gastrointestinal tract as it clears away acids that can interfere with tryptophan which induces sleep. To up the soothing effect, mash the potato with warm milk.
A small baked potato or mashed potatoes won’t overwhelm your gastrointestinal tract as it clears away acids that can interfere with tryptophan which induces sleep. To up the soothing effect, mash the potato with warm milk.
Oatmeal
Oats are a rich source of melatonin. Melatonin promotes sleep. Try a small bowl of warm oatmeal cereal with a bit of maple syrup before bedtime. Oats are good for you and can also help to fill you up.
Oats are a rich source of melatonin. Melatonin promotes sleep. Try a small bowl of warm oatmeal cereal with a bit of maple syrup before bedtime. Oats are good for you and can also help to fill you up.
Almonds
Almonds contain the amino acid tryptophan which has a sedative-like effect, and contain magnesium which helps muscles relax. Almonds are also good for your heart. Try a small handful of almonds before bedtime to help you sleep.
Almonds contain the amino acid tryptophan which has a sedative-like effect, and contain magnesium which helps muscles relax. Almonds are also good for your heart. Try a small handful of almonds before bedtime to help you sleep.
Tart Cherry Juice
Tart cherry juice is rich in melatonin. Melatonin promotes sleep. Drink an 8 oz. glass in the morning and 2 hours before bedtime for sweet dreams.
Tart cherry juice is rich in melatonin. Melatonin promotes sleep. Drink an 8 oz. glass in the morning and 2 hours before bedtime for sweet dreams.
Flaxseeds
Flaxseeds are rich in omega-3 fatty acids. Sprinkle 2 tablespoons of ground up flaxseeds on your bedtime oatmeal.
Flaxseeds are rich in omega-3 fatty acids. Sprinkle 2 tablespoons of ground up flaxseeds on your bedtime oatmeal.
Whole Wheat Bread
Whole wheat bread releases insulin. Insulin helps tryptophan get to your brain. Tryptophan is converted to serotonin. Serotonin tells you it’s time to sleep. Have a slice of toast with your tea and honey.
Whole wheat bread releases insulin. Insulin helps tryptophan get to your brain. Tryptophan is converted to serotonin. Serotonin tells you it’s time to sleep. Have a slice of toast with your tea and honey.
Turkey
Turkey is best known for it source of tryptophan. Tryptophan works when your stomach is basically empty, but a few lean slices or two of turkey on some whole wheat bread or a whole wheat bun is one of the best sleep inducers for restful sleep.
Turkey is best known for it source of tryptophan. Tryptophan works when your stomach is basically empty, but a few lean slices or two of turkey on some whole wheat bread or a whole wheat bun is one of the best sleep inducers for restful sleep.
Cheese and 100% Whole Grain Crackers
Cheese and other dairy products contain tryptophan. Whole grains help produce serotonin. Cheese and whole grain crackers make for a great bedtime snack
Cheese and other dairy products contain tryptophan. Whole grains help produce serotonin. Cheese and whole grain crackers make for a great bedtime snack
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