From time to time, everyone struggles with being able to fall asleep. Stress, excitement, change of normal routines, and a myriad of other reasons can strip us of the 7-8 hours we need to renew ourselves. Below are 10 foods, full of serotonin and melatonin which help to relax, calm, and quiet ourselves. Best of all, you will be able to nod off naturally. Eat or drink one (or 2) of the following about 90 minutes before bed time. Keep your intake to around 200 calories as to not over-load your digestive system.
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."
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.
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.
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.
A handful of these heart-healthy nuts can send you snoozing because they contain both tryptophan and a nice dose of muscle-relaxing magnesium.
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."
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.
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.
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