Eating Your Way to a Good Night’s Sleep



Forget that glass of warm milk at bedtime.
It might feel as cozy as a tuck-in from Mom, but it’s doing more harm than good when it comes to falling asleep.

The right foods before bed can contribute to restful sleep. Sleep-friendly foods are rich in tryptophan, the notorious nap-inducer found in Thanksgiving’s turkey dinner. The wrong foods have amino acids that keep the tryptophan from crossing into the brain where it’s converted into the sedatives serotonin and melatonin.
A glass of warm milk is one of those wrong foods.

Ideally you’ll start a good sleep diet hours before bedtime. 
The best begins as soon as you wake up in the morning when a little protein in your breakfast kickstarts your blood sugar levels, hormones, and neurotransmitters. Regular meals throughout the day, each including some more protein, keep things on an even keel and have you reaching less often for afternoon pick-me-ups like coffee and candy, which can have lingering stimulative effects up to 12 hours later.

When nighttime rolls around, a well-chosen bedtime snack can help you get a restful, restorative night’s sleep. According to the sleep specialists at the Mayo Clinic, you want to avoid garlicky, spicy, fatty foods before bed. Here are the three most highly recommended bedtime snacks:

  • Popcorn, preferably air-popped, washed down with cherry juice
  • Oatmeal with sliced banana and just a splash of nonfat milk
  • Low- or nonfat yogurt with a sprinkle of almonds or sesame seeds

The meal of your dreams:
Monastrell Restaurante in southern Spain serves a special “sleep menu” that is purported to cure insomnia. The chef claims knowledge of a secret ingredient prized during the Roman empire for its soporific qualities. Courses include grilled octopus, pumpkin lasagne, turbot with lemon calamari, lemon sponge cake, and olive oil sorbet.

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