The Top Nine Sleep-Inducing Foods
If you’ve ever heard the term, “go to bed on an empty stomach” and experienced it, then you know what that can mean: endless hours of sleep which does not come or a troubled and interrupted sleep leading to possible bad dreams.
However, recently many persons have been discovering that there are indeed top nine foods which may help to safely and naturally induce sleep. Perhaps through a short period of trial and error or through the process of elimination, some readers may be able to determine which food(s) may trigger a deep and sound night of sleep.
However, first are some cautions which should be heeded when implementing this sleep-inducing regime:
- Avoid heavy protein such as beef two hours before sleep as extra time to digest the food is required by many.
- Avoid drinking too much liquid after 4 p.m. as to help prevent urinating at night.
- Remember to sleep in as much absolute darkness as possible. Especially be wary of the LED blue or red colors variety of alarm clocks. Also, a good tip would be to stay out of direct moonlight.
- Avoid eating bulking salads or veggies in the evening as this may also trigger unwanted midnight visits to the bathroom.
- If sleep still flees, get up and pray.
The Top Nine Sleep-Inducing Foods
Almonds - highly recommended by Dr. Teitlebaum, M.D., the famed chronic fatigue combatant, almonds contain sleep and muscle relaxing magnesium. “And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping”, writes Dr. Teitlebaum.
Sleepy Time Tip: Have a tablespoon of almond butter or a 1-ounce portion of almonds one hour before sleep.
Herbal Tea - having a cup of tea just may be that - “your cup of tea” but to ensure effectiveness, a cup of caffeine-free herbal tea is better suited for bringing about a good night of sleep. The best herbal tea for inducing a good night sleep is considered by many to be chamomile and/or caffeine-free green tea. Remember some teas may act as a diuretic so choose wisely...
Miso Soup - this favorite Japanese broth-based entree kept in individual packages in your frig may help restore your sleep at night as Miso is known to contain melatonin boosting amino acids. There several types of miso to choose from, ranging from light to a darker soup.
Sleepy Time Tip: Many research studies indicate that any warm liquids like miso and especially chicken soup may also relieve cold symptoms which may hinder your sleeping ability.
Bananas - having even half a banana before bed can have a calming effect on some persons as they are excellent sources of magnesium and potassium. Tryptophan is also found in a banana increasing the conversion to serotonin and melatonin, the brain’s key calming hormones.
Sleepy Time Tip: blend half a banana with half a cup of cold milk or soy milk. Pour and bon apetite!
Dairy Food - yogurt, milk and cheese not only contain Tryptophan, notes Dr. Dalton-Smith, they also possess calcium and magnesium which are in turn promoters of stress reduction and nerve stabilizers. One serving of Greek yogurt before bed may even help calm your nerves from a bad day at the office.
Oatmeal - Stephan Dorlandt, a clinical nutritionist based in Southern California says, “Think about it,” “Oatmeal is warm, soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who's who of nutrients known to support sleep.”
Sleepy Time Tip: avoid sugar before going to bed but instead add a piece of fruit and sprinkle cinnamon or stevia on the oatmeal.
Hard Boiled Eggs - God made everyone different: different metabolish, chemisty, likes and dislikes but if you are having difficulty in falling asleep it may be due to insufficient amounts of protein during the day OR perhaps your diet has too much simple, high-sugar carbohydrates consumption, as in cake and candy. Sugar roller coaster rides are common in the American diet especially and cause drops in the blood sugar during sleep. This in turn may cause you to wake at 2 or 3 a.m.
Sleepy Time Tip: eat a small egg, cheese, nuts or other protein-rich snack instead.
Cherry, Pomegranate or Cranberry Juice - having a half a glass of cherry, pomegranate or cranberry juice before bed, naturally boosts the melatonin levels in the body. However, be certain it is sugarless juice as the fruit all ready have its natural sugar content.
Cereals - low-sugar, whole-grain cereals topped with a spoonful of cherries and sweetened with stevia may increase the availability of Tryptophan in the bloodstream.
Other Tips for a Good Night Sleep
In addition to eating the right foods, other tips include not drinking coffee, energy drinks or caffeinated teas during the afternoon.
Also, for some people, heavy exercise before bed can also can insomnia.
Avoid too much alcohol before bed. Even though a glass of wine might help some people, too much can cause for a restless night sleep.
If you find you cannot fall asleep reading something light can help. Try not to dwell on stressful problems before bed. Thinking of a place you would like to be is also helpful.
Author’s Comments: As said before, God made every one’s body different and not all persons may respond to the same food in the same way. This writer would croak to have bananas before bed but relishes having cheese and other high protein foods instead. Know your bodies and choose wisely. These are only the top nine sleep-inducing foods but they are so many more.
However, by implementing a new regime in your lives and calling on God to guide you and direct you in your health issues you will be able to get off of the sleep medication on which so many people depend - to their detriment.
Yahoo Health, Feb. 2011.http://shine.yahoo.com/event/vitality/10-foods-that-can-help-you-sleep-2433545/
Dr. Teitlebaum, Fighting Fatigue.
Written by Beverly Anne Sanchez