Snooze foods~tips & tricks

Subject: Snooze foods~tips & tricks November 29th 2007, 6:36 pm

These are foods high in the sleep-inducing amino acid tryptophan:

Dairy products: cottage cheese, cheese, milk
Soy products: soy milk, tofu, soybean nuts
Seafood
Meats
Poultry
Whole grains
Beans
Rice
Hummus
Lentils
Hazelnuts, Peanuts
Eggs
Sesame seeds, sunflower seeds

BEST BEDTIME SNACKS

Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Some examples:

apple pie and ice cream (my favorite)
whole-grain cereal with milk
hazelnuts and tofu
oatmeal and raisin cookies, and a glass of milk
peanut butter sandwich, ground sesame seeds (It takes around one hour for the tryptophan in the foods to reach the brain, so don't wait until right before bedtime to have your snack.)

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BEST DINNERS FOR SLEEP

Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night's sleep. Try the following "dinners for sleep":

pasta with parmesan cheese
scrambled eggs and cheese
tofu stirfry
hummus with whole wheat pita bread
seafood, pasta, and cottage cheese
meats and poultry with veggies
tuna salad sandwich
chili with beans, not spicy
sesame seeds (rich in tryptophan) sprinkled on salad with tuna chunks, and whole wheat crackers

Lighter meals are more likely to give you a restful night's sleep. High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake. Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn. (See gastroesophageal reflux). Going to bed with a full stomach does not, for most people, promote a restful night's sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your evening meal early.
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Subject: Re: Snooze foods~tips & tricks April 2nd 2008, 9:15 pm

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