[guide.chat] Foods That Help You Sleep and recipe following
- From: "Scott C" <castledine10@xxxxxxxxxxxxxx>
- To: <guide.chat@xxxxxxxxxxxxx>
- Date: Fri, 7 Aug 2009 09:49:30 +0100
Foods That Help You Sleep and recipe following
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.
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
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