Do you find yourself tossing and turning a few nights a week for no reason? Chances are it may be due to that huge bowl of pasta you had for dinner. Take a look at some of the foods proven to keep you up at night, and the ones that make you tired, so you can get your sleeping schedule back on track.
It may be a favorite for breakfast, but you might want to pair a bowl of oatmeal with some coffee to make it through the day. "Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep."
Sleep Soundly: Almonds
Just a handful of these and you'll be dozing off in no time. Pasquella says almonds contain tryptophan and magnesium, which both help to naturally reduce muscle and nerve function while also steadying your heart rhythm.
Sleep Soundly: Honey
Honey contains glucose, which tells your brain to shut off orexin - the chemical known to trigger alertness. "Be careful not to overdo it," warns Pasquella. "One tablespoon for a good night's sleep is plenty."
Sleep Soundly: Whole-Grain Bread
Carbs are your best friend and your worst enemy. Simple carbs like candy and soda are great for a quick boost of energy, says Dr. Oz Garcia, MS, PhD, because they are quickly digested. Carbs like whole grains also tend to spike blood glucose levels but, once the glucose level drops back down, that can lead to an energy crash. This is why carbs are great for working out but not so great for a huge lunch.
Sleep Soundly: Cherries
The best way to get a good night's sleep is to increase your melatonin intake, recommends Dudash. Cherries, along with nuts and oats, are a natural source of melatonin and, when eaten regularly, can help regulate your sleep cycle.
Sleep Soundly: Herbal Teas
Tea has tons of snooze-promoting properties. Top ones to lull you to sleep include chamomile, passionflower hops, and lemon balm, say both Garcia and Pasquella.
Sleep Soundly: Dark Chocolate
Don't worry - you can eat chocolate day and night (whew!). Although milk chocolate is a stimulant, dark chocolate contains serotonin, which relaxes your body and mind. Not to mention the other health benefits dark chocolate has, too.
Sleep Soundly: Hummus
This Middle Eastern spread is another great source of tryptophan, says Pasquella. If you find you often wake up in the middle of the night hungry, munch on hummus during the day to stop it. "If you're waking up hungry in the middle of the night, that usually means you're not getting enough calories during the day," says Dudash. "Aim for three small meals, plus two snacks if needed."
Sleep Soundly: Bananas
The magnesium and potassium in bananas serve as muscle and nerve relaxants. Dudash says that the vitamin B6 found in the fruit also converts tryptophan into serotonin, increasing relaxation even more.
Sleep Soundly: Turkey
The battle of the turkey is still being fought today. Some experts say it has no effect on sleep, and the annual Thanksgiving food coma is caused by the amount of food you eat, not the bird itself. But, as Garcia says, turkey does have tryptophan in it, which gets metabolized into serotonin and melatonin, two of the main chemicals responsible for your dozing off.
from Yahoo!SHE...
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