In this fast-paced, stressful world, some of us are bound to experience a night or two, or more, of insomnia. Although there are medications available to help induce much needed slumber, there are also certain foods that might help to lull insomniacs to sleep.
Ten foods, in particular, appear to aid in relaxing muscles and inducing the sleep hormones serotonin and melatonin. Those foods include warm milk, chamomile tea, bananas, oatmeal, honey, almonds, flaxseeds, whole wheat bread, turkey, and potatoes.
Warm milk and chamomile tea are probably among the most popular choices for helping to induce sleep. The tryptophan that milk contains has a sedative-like effect, and the calcium in milk helps the brain use tryptophan. Chamomile tea is often good to drink at bedtime because of its sedating effect, also. Not only a fruit that contains muscle-relaxing magnesium, a banana also helps inducing melatonin and serotonin.
A small bowl of warm cereal such as oatmeal may satisfy the munchies while helping to produce melatonin. A drizzle of honey into your warm milk or tea adds a bit of glucose to your drinks, telling the brain to shut off a neurotransmitter linked to alertness. Containing tryptophan and magnesium, a useful of almonds may help you fall sleep, as well.
Flaxseeds are rich in omega-3 fatty acids that lift moods naturally. A sprinkle of about two tablespoons of flaxseeds into your oatmeal might aid in bringing on sleep. A slice of whole wheat bread, sometimes toasted to be ateen while you drink your tea, may produce insulin. The insulin helps tryptophan get to the brain so it can be converted to serotonin. A lean slice, or two, of turkey, on whole wheat bread, perhaps, may bring on sleepiness because of the tryptophan the turkey contains. And last but not least, are spuds. Try baking a small potato to help induce tryptophan and possibly reduce acids that cause sleep-interfering heartburn. If you are a heartburn sufferer, however, you might want to avoid the recommended foods, and only try warm milk and chamomile tea.
These suggestions are not intended to replace the advice of a doctor, so please be sure to consult your own physician.
Overcoming Insomnia and Sleep Problems: Sleep Aids and Treatments