Top 10 foods for a good night’s sleep

Top 10 foods for a good night’s sleep

In case you missed it because you were working too hard or had fallen asleep at your desk because you were tossing and turning all night long, Yahoo! News recently compiled a list of 10 foods that can help you get a good nights sleep. Reportedly, snacking on one or two of these foods before bedtime can relax tense muscles, calm your mind, and get calming, sleep-inducing hormones-serotonin and melatonin-flowing through your system.

Bananas-In addition to inducing the production of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.

Chamomile tea-Chamomile is a staple of bedtime tea blends because of its mild sedating effect.

Warm milk-Milk contains some tryptophan, an amino acid that has a sedative-like effect, and calcium, which helps the brain use tryptophan.

Honey-Drizzle a little in your warm milk or herbal tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recendy discovered neurotransmitter that’s linked to alertness.

Potatoes-Á small baked spud won’t overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan.

Oatmeal-Oats are a rich source of melatonin.

Almonds-A handful of these hearthealthy nuts can be snooze-inducing, as they contain both tryptophan and muscle-relaxing magnesium.

Flaxseeds-Sprinkle two tablespoons of these healthy little seeds on your bedtime oatmeal. They’re rich in omega-3 fatty acids, a natural mood lifter.

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.

Turkey-It’s the most famous source of tryptophan, credited with all those Thanksgiving naps. Actually, tryptophan works when your stomach’s basically empty, not overstaffed, and when there are some carbs around, not tons of protein. Place a lean slice or two on some whole-wheat bread midevening, and you have one of the best sleep inducers in your kitchen

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