Looking to get that optimal 7-8 hours a night, but having trouble getting rested when it's time to hit the hay? Try some of these foods out. These will help to relax tense muscles, quiet worrying minds, and hopefully calm you. Each of these get your body producing sleep-inducing hormones serotonin and melatonin.
Bananas - Practically a sleeping pill in a peel. In addition to producing a bit of soothing melatonin and serotonin, bananas also contain magnesium. This works as a muscle relaxant. They're not just for breakfast!
Chamomile tea - There's a reason chamomile is such a staple of bedtime tea blends. It has a mild sedating effect and is a perfect natural antidote for restless minds and bodies.
Warm milk - Not a myth and not just for kids. Milk has small amounts oftryptophan - the stuff in turkey that makes you sleepy watching football on Thanksgiving Day. There's also the psychological trick too. Remember back to when you were a baby and a warm bottle meant "relax, everything's fine." Soothing huh?
Honey - Drizzle a little in your warm milk or herb tea. Opposite effect to a lot of sugar. A little glucose tells your brain to turn off orexin, the neurotransmitter that's linked to alertness.
Potatoes - A small baked spud won't overwhelm your stomachplusit clears away acids that can interfere with tryptophan. To up the soothing effects, mash it with warm milk. I've not tried this, but it sounds like something I'd be open to.
Oatmeal - Another case of a food that is often associated with breakfast. Oats are a rich source of melatonin. 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. Perfect for the late night snack attack!
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. Now I know why I've seen people doze off while eating them!
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." Typically, you can find whole wheat bread at 2 slices for 1 point.
Turkey - It's the most famous source of tryptophan. You hear about it every holiday season. But did you you know that tryptophan works when your stomach's basically empty? Also it works best when there are some carbs around and 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.
