Monday, May 3, 2010


Getting a good night's sleep is an important predictor of your overall health. Your metabolism runs much more efficiently when you get enough sleep...helping keep your weight in check.
So here are some "foody" tips for a better night's sleep!

1. Cut your eating about 3-4 hours before you go to sleep so you have a chance to digest the food before trying to fall asleep. Your last meal before bed should have less sugar and no caffeine.

2. Try eating foods high in tryptophan for your evening meal. Tryptophan is a sleep-inducing amino acid found in eggs, fish, soybeans, turkey, chicken, nuts and cheese. We all know how we feel sleepy after eating our turkey on Thanksgiving. Add some calcium to this meal as it helps your brain process tryptophan.

3. We all remember having some nice warm milk before bedtime when we were kids, but milk actually keeps you awake. Proteins in milk lowers your serotonin levels making it harder to fall asleep. Organic cherry juice actually increases serotonin levels helping you drift off.

4. You should stay away from chiles, cayenne pepper, too much garlic and other spices that can cause heartburn. They boost your metabolic rate which isn't exactly conducive to sleeping. Avoiding "gas-y" foods is best leave the beans, cauliflower, broccoli and brussel sprouts for lunch.

If you are still having trouble try some of these remedies:

- Take a teaspoon of liquid calcium-magnesium about an hour before bed
- Herbal decaffeinated teas with chamomile can help
- Small amounts of melatonin will help but don't overdo your dose.



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