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Tuesday, July 3, 2012

Top 10 Sleep Inducing Food

             
What is the secret to getting a solid 7 to 8 hours of sleep? Head for the kitchen and enjoy one or two of these 10 foods. They relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones – serotonin and melatonin - flowing. (Pics)

Bananas. They’re practically a sleeping pills in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.

Top 10 Foods for a Good Night’s Sleep
Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect – it’s the perfect natural antidote for restless minds/bodies.

Top 10 Foods for a Good Night’s Sleep


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 pyschological throw-back to infancy, when a warm bottle meant “relax, everything’s fine.”

Top 10 Foods for a Good Night’s Sleep


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.
Top 10 Foods for a Good Night’s Sleep


Potatoes. A small baked spud won’t overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.
Top 10 Foods for a Good Night’s Sleep


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 – plus if you’ve got the munchies, it’s filling too.
Top 10 Foods for a Good Night’s Sleep


Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.

Top 10 Foods for a Good Night’s Sleep


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.

Top 10 Foods for a Good Night’s Sleep

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.”

Top 10 Foods for a Good Night’s Sleep


Turkey. It’s the most famous source of tryptophan, credited with all those Thanksgiving naps. But that’s actually modern folklore. Tryptophan works when your stomach’s basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you’ve got one of the best sleep inducers in your kitchen.
Top 10 Foods for a Good Night’s Sleep
Source: http://www.impactlab.net
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