foods for insomnia

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Top 10 Foods for a Good Night's Sleep

What is the secret to getting a solid 7 to 8 hours of sleep? Head for

the kitchen and enjoy one or two of these 10 foods. They relax tense

muscles, quiet buzzing minds, and/or get calming, sleep-inducing

hormones - serotonin and melatonin - flowing. Yawning yet?

Bananas. 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.

Chamomile tea. The reason chamomile is such a staple of bedtime tea

blends is its mild sedating effect - it's the perfect natural

antidote for restless minds/bodies.

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 throw-back to

infancy, when a warm bottle meant " relax, everything's fine. "

Honey. 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.

Potatoes. A small baked spud won't overwhelm your GI tract, and it

clears away acids that can interfere with yawn-inducing tryptophan.

To up the soothing effects, mash it with warm milk.

Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a

small bowl of warm cereal with a splash of maple syrup is cozy - plus

if you've got the munchies, it's filling too.

Almonds. A handful of these heart-healthy nuts can be snooze-

inducing, as they contain both tryptophan and a nice dose of muscle-

relaxing magnesium.

Flaxseeds. 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.

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. "

Turkey. It's the most famous source of tryptophan, credited with all

those Thanksgiving naps. But that's actually modern folklore.

Tryptophan works when your stomach's basically empty, not

overstuffed, and when there are some carbs around, not tons of

protein. But put a lean slice or two on some whole-wheat bread mid-

evening, and you've got one of the best sleep inducers in your

kitchen.

What if none of these foods help you get your zzz's? Check out your

sleep habits with this quick RealAge test to find out what?s keeping

you up at night. http://www.realage.com/health_guides/RLS/intro.aspx

For an extra treat, here's the ultimate sleep-inducing snack...

Lullaby Muffins

Makes 12 low-fat muffins

Between the bananas, the whole wheat, and the honeyed 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 350F. 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, pour in batter, and bake 30

minutes or until tops are lightly brown and slightly springy.

Nutrition Facts

Per serving: 119 calories; 1g fat; 2.5g protein; 27g carbohydrates;

10g sugars; 133mg sodium; 3g fiber; 35mg magnesium