Top 10 Foods for a Good Night's Sleep

Discussion in 'Fibromyalgia Main Forum' started by pw7575, Jan 28, 2007.

  1. pw7575

    pw7575 New Member

    Hi All,

    Saw this article today on Yahoo and thought I would share it since so many of us have trouble with sleep.

    Take Care,
    Pam

    Top 10 Foods for a Good Night's Sleep

    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
  2. lrgatplay

    lrgatplay New Member

    pw7575

    Thanks for the recipe. We'll have to try those.

    And the other food tips.

    That oatmeal is a comfort food for me. My grandma used to serve it alot for breakfast and sometimes with dinner. Yum.

    My son is of the opinion that bananas are only breakfast food.
    I'll have to tell him this.

  3. nerdieduckie

    nerdieduckie New Member

    and I had to agree.

    My favorite is the chamomile tea though. Almonds never really did much for me, and potatoes just make me happy ^_^

    Chamomile is good though, once I got past the concept it was one of those "flowery" teas.
  4. pw7575

    pw7575 New Member

    I am a big fan of the Chamomile tea as well. I do like everything on the list though. I can't eat turkey anymore or the milk (unless it is soymilk) since I am now vegan. But I do eat all the rest of the stuff.

    I am looking forward to that muffin recipe too. I hope they are tasty!

    That is right...bananas aren't just for breakfast :)

    Pam
    [This Message was Edited on 01/28/2007]
  5. joyfully

    joyfully New Member

    I'm going to try that recipe. I'm probably going to "tweek" it a bit because I'd probably add some oatmeal to it along with wheat germ---and reduce the amount of whole wheat to compensate for the oats and wheat germ.

    I'd probably also add slivered almonds.

    I read your list of foods. I take hot milk, whole grain bread, and some almonds at bedtime. I had no idea that they were all good for sleep because I also take Ambien. Gee, I ought to REALLY sleep!

    I definitely would never eat the potatoes because that makes my rheumatoid arthritis flare-up.
  6. pw7575

    pw7575 New Member

    Glad you all liked the info. Just thought of everyone here when I saw the article and had to post. I know how many of us struggle so much with the sleeping. Hopefully something on here will help people sleep a little better.

    I could have used one of those muffins last night...NOT a good nights sleep for me.

    If anyone tries that muffin recipe before I do please let us know how they turn out! Hopefully they are very tasty and help with sleep. That would be a great combo :)

    Take Care All!!!
    Pam :)