Food for sleep
It contains magnesium which promotes both sleep and muscle relaxation.
It supplies proteins that can help maintain a stable blood sugar level while sleeping.
It promotes sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle.
Chamomile tea is a very helpful and safe sleep aid. Green tea is another good choice. “Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea.
Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones.
Yogurt, milk and cheese do contain tryptophan. Another nutrient is calcium, which is effective in stress reduction and stabilization of nerve fibers, including those in the brain.
Oatmeal is warm,soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium. Don’t add too much sugar, as sugar can have an anti-calming effect.
If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop your blood sugar while you’re sleeping, causing you to wake at 2 or 3 in the morning.” A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so you can not only fall asleep, but stay asleep.”
Craving a salty snack before bed? Turn to lightly salted edamame. “The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep.”
Oddly, a glass of cherry juice may be an effective way to fall asleep faster. Cherries naturally boosted the body’s supply of melatonin, which helped people with insomnia.
There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects.”