Foods that promote sleep

Foods that promote sleep

Thanks to the great response I got from a past email posting,
I figured it was time for an encore. So here’s some more!

Cherries

Please, with a cherry on top, eat plenty of these for a night
of Z’s. You should be eating them any time of day, as cherries
are right up there with blueberries in antioxidant content.
But what makes them stand out as a sleep aid is due to their
being a natural source of melatonin, the hormone that regulates
sleep cycles. Researchers from the University of Texas
recommend eating cherries about an hour before the time in
which you’re likely to nod off. A serving size—11 cherries,
or so—should do the trick.

Bananas

According to a 2007 study published in the Journal of
Neuroscience, a gene that controls the release of potassium
affected the length and quality of sleep in fruit flies. And
there are few foods more influential on potassium levels than
bananas (approximately 470 mg of potassium in a single banana).
What do humans and flies have in common? Their sleeping
patterns. Both fruit flies and humans don’t respond to certain
stimuli during sleep, both sleep at least six hours a night, and
both tend to sleep longer in their younger years than their
older years. What’s more, like cherries, bananas are a natural
source for melatonin.

Toast

There’s something about warm carbohydrates that relaxes
the body. A nice piece of toast with a thin coating of peanut butter
is just the trick to promote sleep. The complex carbohydrates in
a 100 percent whole wheat slice of toast stimulates
serotonin production. Combine that with one of the more
carbohydrate-rich nuts, and you get a double dose of quality
carbs that will make for a great night’s rest.

Oatmeal

I can hardly think of a more quality food to eat in the morning,
but what’s great to start your day is also great to finish your day.
Like bananas and cherries, oatmeal contains a good amount of
melatonin. And like the complex carbs in toast, the complex
carbs in oatmeal allows blood sugar levels to rise in a stable,
slow fashion. In your search for a quality oatmeal, look for
one that’s old-fashioned. Old-fashioned oatmeal, as opposed
to instant or quick-cook oatmeal, takes longer to cook, but they
retain more flavor than the instant varieties. So, while instant
varieties are quicker, I’d much rather sacrifice time for taste.

So there you have it: Four more foods that should help you fall
asleep—and stay asleep—naturally.

My Very Best
Jorma Persson