| July 12, 2010 |
Tip of the Week
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Trouble Sleeping?
Do you have trouble getting to sleep at night? A night snack may actually help you sleep better. About 90 minutes before you go to bed, reach for a snack that includes one or more of the foods listed below. The snack should be around 200 calories. Large snacks before bed can overload your digestive system and prevent you from falling asleep. They may also influence your weight. The foods below help to relax tense muscles, quiet busy minds, and get calming hormones -- serotonin and melatonin -- flowing.
Almonds -- A handful of these heart-healthy nuts contain tryptophan, an amino acid needed to make the calming hormone serotonin. Almonds also have magnesium which relaxes muscles.
Bananas- Bananas contain some melatonin and serotonin, as well as magnesium.
Chamomile tea -- Chamomile is a staple in bedtime teas because of its mild sedating effect.
Honey -- Drizzle a little in your warm milk, herb tea, or on your oatmeal. Too much sugar is stimulating, but a little signals your brain to turn off a neurotransmitter that is linked to alertness.
Milk (warm) -- Milk has some tryptophah which has a sedative-like effect. Milk also has a psychological link to infancy, when you were given a bottle of warm milk to soothe you.
Oatmeal -- Oats are a rich source of melatonin. Try a small bowl of oatmeal with a splash of honey as a bedtime snack.
Turkey -- This is the best-known source of tryptophan. It works best when your stomach's basically empty or in the presence of some carbohydrates. Put a slice or two on a piece of whole-wheat bread for one of the best sleep-inducers in your kitchen. |
