acheter viagra

7 Best Foods for Sleep

Bedtime Network nutritionist, Gayle Reichler and author of, "Gayle's Feel Good Foods," has a new list of 7.  7 foods for sleep, that is.  Why not try a new one every night this week?


Here are some “bedtime eats,” or snacks that are great to eat before bed and will also help your sleep quality.

CHERRIES

 A recent study of folks with chronic insomnia found that those who downed 8 ounces of juice made from tart Montmorency cherries (available in most grocery stores) one to two hours before bedtime stayed asleep longer than those who drank a placebo juice.

These sour powerhouses—which you can eat fresh, dried or juiced—possess anti-inflammatory properties that may stimulate the production of cytokines, a type of immune-system molecule that helps regulate sleep. Tart cherries are also high in melatonin, a hormone that signals the body to go to sleep and stay that way.

MILK

Many people like a glass of milk before bedtime, especially with a few cookies. Milk contains the amino acid tryptophan, a precursor to the brain chemical serotonin. 

It is believed that tryptophan and serotonin might make it easier to sleep.

 

JASMINE RICE

Jasmine rice ranks high on the glycemic index, meaning the body digests it slowly, releasing glucose into the bloodstream gradually. 

A 2007 study in the American Journal of Clinical Nutrition found that consuming jasmine rice four hours before bedtime cut the amount of time it took to fall asleep in half when compared with eating a high-glycemic-index meal at the same time interval. 

The authors speculate that high-glycemic-index meals (those that raise the blood sugar) may up the production of tryptophan.
Carbs raise the blood sugar too high and too quickly, like a box of cookies before bedtime (or anytime). 

Instead, try a bowl of Kashi or shredded wheat containing, “good” or complex
carbs. Even better, cereal goes well with milk, which has its own sleep-promoting qualities. That’s two for the price of one.

Other complex carbs are quinoa, barley, and buckwheat.

 

BANANAS
Bananas help promote sleep because they contain the natural muscle-relaxants magnesium and potassium. They’re also carbs which will help make you sleepy as well. 

 

TURKEY 

Like milk, turkey contains tryptophan, a chemical that can make people relax and even doze off in front of the TV after Thanksgiving dinner. But if you’re a die-hard insomniac, a meal’s worth of turkey (or a glass of milk) isn’t likely to help you. 

SWEET POTATO
Sweet potatoes are a sleeper’s dream. Not only do they provide sleep-promoting complex carbohydrates, they also contain that muscle-relaxant potassium. 

Other good sources of potassium include regular potatoes (baked and keep the skin on), lima beans, and papaya.

 

VALERIAN TEA

The root of the valerian plant has been shown in some studies to speed the onset of sleep and improve sleep quality. 

Some people hold that valerian tea along with motherwort, chamomile, and catnip brews, none of which contain caffeine, will help make you drowsy. 

It may not be any property of the actual tea however, but the power of the relaxing ritual as you get ready for bed say some researchers.

 

Whatever your nighttime fix, it is wise to choose from some of the foods mentioned here.  Create your own nighttime ritual to help ease you into sleep.