Top 10 Foods for a Good Night's Sleep

Discussion in 'Up to the Minute' started by Dark Knight, Jan 28, 2007.

  1. Dark Knight

    Dark Knight New Member

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    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. Yawning yet?

    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.

    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.

    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 throw-back to infancy, when a warm bottle meant "relax, everything's fine."

    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.

    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.

    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.

    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.

    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.

    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."

    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.

    For an extra treat, here's the ultimate sleep-inducing snack...

    Lullaby Muffins
    Makes 12 low-fat muffins
    Between the bananas, the whole wheat, and the honeyed 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 350F. 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, pour in batter, and bake 30 minutes or until tops are lightly brown and slightly springy.

    Nutrition Facts
    Per serving: 119 calories; 1g fat; 2.5g protein; 27g carbohydrates; 10g sugars; 133mg sodium; 3g fiber; 35mg magnesium

    http://food.yahoo.com/blog/beautyeats/746/top-10-foods-for-a-good-night-s-sleep
     
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  3. JBean

    JBean Retired WS Administrator

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    I wonder if I mixed it all up in a bowl if I would sleep for a week?
    That would be great zzzzzzz
     
  4. Dark Knight

    Dark Knight New Member

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    LOL! The Lullaby Muffins would taste better. ;)
     
  5. JBean

    JBean Retired WS Administrator

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    The lullaby muffins make me sleepy just looking at the recipe. thanks DK
     
  6. LisainWV

    LisainWV New Member

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    I'll have to pass this list on to my mom - she never seems to get a good night's sleep!!


    I've gotten in the habit of having a banana before bed - didn't know it was helping me snooze!!
     
  7. sandraladeda

    sandraladeda Inactive

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    I am a terrible sleeper, and I was just talking with another sleepless friend earlier today about difficulty sleeping. I am going to pass these tips on to him.
     
  8. Peter Hamilton

    Peter Hamilton New Member

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    Interesting--thanks DK
     
  9. Beyond Belief

    Beyond Belief New Member

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    This is interesting.

    Is everyone going to be sitting at the computer now with banana's and warm milk with turkey on the side instead of the usual chips, cookies, and peanuts?:D

    No more bananas at work for me, now I know why I can't stay awake there, I thought the place was just boring.:innocent:
     
  10. Tristan

    Tristan New Member

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    Seeing as I have the worst insomnia, I will definitely try a few of these.
    Thanks for the tips.
     
  11. SieSie

    SieSie Active Member

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    Very interesting, DK - thanks for the info!!
     
  12. OneLostGrl

    OneLostGrl I'm going against the grain- I'm going sane

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    LOL Ya left out Popcorn!
     
  13. Dark Knight

    Dark Knight New Member

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    Has anyone who has tried any of these noticed a difference? Anyone try the muffins, yet?
     
  14. Melisinde

    Melisinde Mizz Undastood

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    I want to try the muffins! They sound so yummy!

    Actually, this list worries me a little bit. It seems I have my days and nights mixed up! For breakfast in the morning, I have oatmeal with a little bit of honey and for lunch, a turkey sandwich on a whole-wheat pita. I've even had bananas for a snack sometimes! :eek: No wonder I get tired sometimes heh...
     
  15. L L & S

    L L & S New Member

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    I bet my insomnia could beat up your insomnia! LOL! There is not much worse than laying in bed pleading for your body to relax and your eyes to close. Tried Lunesta, tried Ambien those meds are for amatures. Now, to try these muffins!!



    (ps~~ I am only giving you a bad time Tristan.... I meant no harm in my tone)
     
  16. L L & S

    L L & S New Member

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    You all are going to think I'm nuts, but you know what helps me fall asleep.... having my dog curled up beside me. I have a husband curled up beside me but it's not the same. I hear him snore and I'm jealous, I hear my Onyx snoring and it just relaxes me.

    disclaimer: this post in no way suggests that I love my dogs more than my husband. :crazy:
     
  17. Dalilah

    Dalilah New Member

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    I love a bowl of oatmeal made with milk before bed. It really does help me sleep. I also like to take some Valerian if I've had a particularly troublesome day.
     
  18. L L & S

    L L & S New Member

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    My kids call that Valerian root, dog butt pills. Man-o-man they smell bad.




    .
     
  19. Mygirlsadie

    Mygirlsadie New Member

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    My mom drinks a cup of warm milk every night before she goes to bed. She can't even remember a time that she didnt do that, says she wouldnt be able to sleep if she didnt. I thought it was all in her head hehehehe...
     
  20. Dalilah

    Dalilah New Member

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    Yes, yes, they do! They smell awful. But, they work so well. Nice, sound, relaxed sleep.
     
  21. PaperDoll

    PaperDoll When I'm Silent, I make the most sense

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    LOL, I can relate to this.. My husband SNORES and I can't sleep but I also like hearing our little dogs snoozing away :p
     

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