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Top 10 Foods for a Good Night’s Sleep
Top 10 Foods for a Good Night’s Sleep
The secret to getting a solid 7 to 8 hours? About 90 minutes before you want to nod off, head for the kitchen and make yourself a sleepy-time snack. Keep it light (around 200 calories), so you don’t overload your digestive system. And include one or two foods from the list below. All help to relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones -- serotonin and melatonin -- flowing. Yawning yet?
| 1. |
Bananas -- They’re practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant. |
| 2. |
Chamomile tea -- Chamomile is a staple of bedtime tea blends because of its mild sedating effect, which makes it the perfect natural antidote for restless minds and bodies. |
| 3. |
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 psychological throwback to infancy, when a warm bottle meant "relax, everything’s fine." |
| 4. |
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. |
| 5. |
Potatoes -- A small baked spud won’t overwhelm your gastrointestinal tract as it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effect, mash the potato with warm milk. |
| 6. |
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 -- and if you’ve got the munchies, it’s filling, too. |
| 7. |
Almonds -- A handful of these heart-healthy nuts can send you snoozing because they contain both tryptophan and a nice dose of muscle-relaxing magnesium. |
| 8. |
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. |
| 9. |
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." |
| 10. |
Turkey -- It’s the best-known source of tryptophan, credited with all those Thanksgiving naps. But that’s actually modern folklore. Tryptophan works when your stomach’s basically empty rather than overstuffed and when there are some carbs around rather than tons of protein. But put a lean slice or two on some whole-wheat bread midevening and you’ve got one of the best sleep-inducers in your kitchen. |
What if none of these foods helps? Check out your sleep habits with this quick RealAge assessment to find out what’s keeping you up at night.
Lullaby Muffins
Between the bananas, the whole wheat, and the light touch of sweetness, these muffins are practically an edible lullaby.
2 cups whole-wheat pastry flour
1/2 teaspoon salt
1 tablespoon baking powder
2 large, very ripe bananas
1/3 cup applesauce
1/4 cup honey
1/2 cup milk or soymilk
Preheat oven to 350°F. In a large bowl, combine the flour (make sure it’s whole-wheat pastry flour or you’ll produce golf balls, not muffins), salt, and baking powder. In a blender, puree the bananas; add the applesauce, honey, and milk. Blend well. Pour the banana mixture into the dry ingredients and stir until just moistened. Line muffin tins with paper muffin cups and pour in batter. Bake 30 minutes or until tops are lightly brown and slightly springy. Makes 12 low-fat muffins.
Nutrition Facts
Per serving: 119 calories; 1g fat; 2.5g protein; 27g carbohydrate; 10g sugar; 133mg sodium; 3g fiber; 35mg magnesium
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: Comments (23)
Comments
In the recipe of Lullaby Muffins is whole-wheat pastry flour, what is that? Is it plain flour or self-raising? In Australia I have never heard of it before! Posted by: Cheryl Woodhouse | May 02, 2008 at 07:00 PM
Thank you for the great article I was wondering what else can I use instead of oatmeal, since I am gluten intolerance. Posted by: Martha | April 29, 2008 at 07:22 AM
BioZzz Alpha-lactalbumin is a tryptophan rich whey protein that provides improved sleep quality. It should be added to the list above! Posted by: Dana Bellanger | March 31, 2008 at 11:26 AM
We are eating sleepy foods in the morning all these years, and wake up brain foods at night. Thanks. Now we know to turn our eating habits around. Posted by: Karen | March 24, 2008 at 07:20 AM
No wonder I'm sleepy at work :) Posted by: Kecia | March 17, 2008 at 08:58 AM
I always have a hard time falling and staying asleep. I will definetely try these ideas. You always have so much information and it has proven to be most helpful. Thanks Posted by: taryn Hemingway | March 03, 2008 at 09:45 AM
Thanks for all your great tips for realage . I have been trying to put them to good practice.
Shashi Posted by: shashi madan | February 29, 2008 at 04:45 AM
Thanks for all your great tips for realage . I have been trying to put them to good practice.
Shashi Posted by: shashi madan | February 29, 2008 at 04:45 AM
Thank you for the healthy tips on the food to take to sleep well. I have problems sleeping at night these days and tried many food and found your recommended food helpful and also I drank Almond drinks before your tips and it works too. Slept so well now thanks thanks Posted by: mag huan | February 21, 2008 at 10:13 PM
Just want to point out flax seeds are NOT for anyone with high blood pressure Posted by: k2 | February 19, 2008 at 12:52 PM
Can you tell me what is the cheapest butter I can buy for someone who has had 2 open heart surgerys and several stents.
Thank you,
Carol Hawley Posted by: Carol Hawley | January 30, 2008 at 03:30 PM
Interesting!!!
Mom Posted by: jeanelle | January 28, 2008 at 05:54 AM
Interesting!!!
Posted by: jeanelle | January 28, 2008 at 05:53 AM
Will eating a raw apple before going to bed create gas in my stomach that might keep me awake? Posted by: ruthblommers | January 25, 2008 at 05:57 PM
Your articles are a wealth of information for living a healthy lifestyle. Where can I
get the answers to reader's comments/questions? Posted by: Becca Jones | January 23, 2008 at 08:17 AM
Just wanted to thank you for this article. I almost always have trouble sleeping or staying asleep. I do eat healthy breakfasts, but didn't know it would be good to do in the evening. I'll try it instead of the occasional sleeping pill the dr. prescribed. Posted by: Sheridan Bromberg | January 14, 2008 at 07:14 AM
I just love your helpful tips on healthy foods to help stay younger and prevent serious illness. However,I have an underactive thyroid and seem to be eating all the time although I try to eat heathily. Would hypnosis help control my constant need for food. Posted by: CHRISTINE COX | January 09, 2008 at 01:20 PM
Great list for my sleep deprived and nutrition ignorant buddy.
I would only like to remark however that taking flax seed whole is a joke. Comes out on the other end the way it went in. To gain the benefits of flax seeds, you've got to use them ground. Can be done in coffee grinder, which ensures the meal isn't old (which means nutritional loss). Posted by: Judith | January 08, 2008 at 11:29 AM
Your topics are really educational. I did'nt know I'm eating the wrong kind of foods until have read these topics. For sure I'll follow your suggestions. Thanks very much for all these advises. Hope you will send me more e-mails re fitness and health.
Posted by: Ninfa | October 20, 2007 at 01:34 AM
RealAge people, THANKS a million to all your input in these HEALT articles.
They are a mine of resources to those who care for their healt on a daily basis.
I have learn more from your articles than anyone else up to date and I am in my sixties.
Please keep up the good work, THANKS,
God Bless ! Posted by: Rita | August 03, 2007 at 09:28 AM
Thanks for a healthy recipe! How I appreciate that! Posted by: Fran | August 03, 2007 at 06:42 AM
This article was very enlightening to me, as I thought that anything you eat right before bed was a No-No. Glad to know that is not the case and that I can have something to fill my craving of a late night snack.
Thank you so much for the article. Posted by: Rose Ann Hausman | June 24, 2007 at 06:24 AM
You just might think we have no sense about good nutrition when you read that “we are hardwired to crave the wrong things”. A recent article in the June 11th issue of TIME Magazine reports that evolution has “programmed” us to eat as much as we can, especially high fat, high calorie foods, to ensure our survival. The problem is, survival is not an issue for most of us, and we can survive just fine on smaller quantities and fewer calories. The only successful diet is when eating habits, including healthy night time snacking, become a part of an overall healthy lifestyle. Eating more fruits and vegetables is associated with less obesity and a reduced incidence of many diseases such as cardiovascular disease, diabetes and cancer. Use the internet and/or consult with someone who can help you make healthy eating a lifestyle choice. Linda Ann Ventura, new owner and coach, www.naturalresourcesdiet.com Posted by: Linda Ann Ventura | June 06, 2007 at 04:56 AM
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