Eat Your Way to Better Sleep
April 5, 2010
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Eat Your Way to Better Sleep
If you aren’t sleeping the way you’d like, chances are your diet is the culprit. Change your diet and get back on track so you can enjoy those eight hours of rest every night.
Sleep Inducing Food #1 – Carbohydrates
Few diets will recommend you eat foods high in carbohydrates, but when it comes to getting your sleep, carbohydrates are an excellent part of your diet. Foods that are high on the glycemic index, or foods that contain a lot of carbohydrates, are digested quickly and are proven to trigger production of serotonin in your brain. Serotonin is a hormone well-known for helping you fall asleep. It’s recommended that you eat high-carb foods, such as pretzels, crackers, and honey within four hours of your bed time.
Sleep Inducing Food #2 – Turkey
Most all of us have experienced the haze that takes over after eating turkey during the holidays. This is a result of tryptophan, an amino acid that is consumed and triggers the production of serotonin in the brain. Turkey is famous for tryptophan, but soybeans, red meat, chicken breast, and dairy – cheese, yogurt, milk – have it too.
Sleep Inducing Food #3 – Cherries
Cherries are one of the few foods that contain measurable amounts of melatonin, a hormone the brain produces naturally that helps us sleep in the right amounts. For those that struggle to fall asleep and/or stay asleep, doctors might even recommend a melatonin supplement, but you could instead eat a few cherries every evening. The tarter the cherry, the better the results.
Sleep Inducing Food #4 – Pumpkin Seeds
Studies have shown that food high in magnesium helps to fight insomnia. Pumpkin seeds are a nice treat that include magnesium, but green leafy vegetables and black beans also contain the mineral.
Sleep Inducing Food #5 – Fish Oil
Omega 3 Fatty Acids contain eicosapentaenoic acid, which plays a part in telling your brain to go to sleep! Omega 3 is found in many types of fish including trout, tuna, and salmon. You can also take a fish oil supplement for similar benefits.
What Not to Consume
Now that you know what you should eat to improve your sleep, here are a few foods and drinks you should avoid.
· High fat foods are difficult to digest. If you eat in the late hours of the evening, choose a low-fat snack.
· This one is a no-brainer, but the next time you want to finish your dinner with a cup of coffee, remember that it takes eight hours for your body to be free of that caffeine.
· Alcohol may help you fall asleep, but it makes it difficult to stay asleep. Alcohol keeps your body from entering stages of deep sleep, which is necessary to feel rested.
This article is presented by Le Cordon Bleu Schools North America. Le Cordon Bleu Schools North America offers Le Cordon Bleu culinary education classes and culinary training programs across the United States. To learn more about the class offerings, please visit http://www.Chefs.edu for more information.
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