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Step 1
Some foods will increase your body’s production of serotonin and help you sleep. These foods include: high carbohydrate fruits, such as apples, pears, and bananas, whole grain crackers and whole grain breads.
Eating most foods high in carbohydrates will produce the feeling of sleepiness. This is because carbs raise blood insulin levels quickly, more quickly than proteins (in turkey), or fats (in nuts). When insulin levels increase, there is also an increase of tryptophan, the amino acid that produces serotonin. Serotonin is well known as our bodies sleep enabling chemical. It produces a feeling of calmness. -
Step 2
Other foods to try are turkey and nuts. The high levels of proteins and fats in poultry and nuts will raise blood insulin levels, but they will take longer than carbohydrates to do the job. Four hours before bed, these work well to promote sleep.
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Step 3
The traditional remedy of warm milk before bed has scientific basis. Warm milk does work! Dairy is a good source of tryptophan, and amino acid, that your body converts to serotonin. Increased serotonin levels, in your body, have a calming effect and induce sleep. Your mom’s tried and true remedy will help you sleep!
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Step 4
An herbal, green tea made from chamomile or peppermint will also help induce sleep.
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Step 5
Caffeine, found in high levels in black tea, chocolate and coffee, lead to difficulty sleeping. Always avoid drinking caffeinated beverages in the evening before you go to sleep. If you suffer from chronic insomnia, you may benefit from avoiding caffeine completely.
Comments
mom2manyboyz said
on 2/13/2009 I had never thought of using foods to improve sleep. Thanks!