By now, we’ve learned when to eat for a better sleep.
Okay… but what should we eat during that window?
Can our foods help us snooze?
Indeed. Whether it’s three hours before bed or one, the things we eat can either steer our sleep ship toward theta waves or wakeful wakes. While sugar, spice, Starbucks, and other caffeine is out’ve the question, some things can facilitate that sleepytime transition. And what exactly are these soporific snacks? Well, let’s start with everyone’s favorite: carbs. To be specific, complex carbs are the favorable kind. Aside from being a notorious comfort food, they deliver a massive dose of snack ambien too. Whether it’s whole wheat toast or a bowl of oats, each trigger serotonin and don’t take too terribly long to digest.
But maybe you didn’t want something so heavy – so you went to bed hungry. If you’re still laying awake thanks to that low blood sugar we talked about in part one, fear not. You can still snack without going nuts – by munching some almonds. Indeed, almonds and walnuts (a great source of melatonin) are perfect for lulling you to slumber land. And if that’s too much fat for you (or you’re just allergic), try a kiwi. High in serotonin, this deliciously tart fruit that bites back makes a great late night dessert that’ll help you zonk out faster. Then again, perhaps you’re palpitation free, not too hungry, can’t sleep, and don’t wanna reach for drugs or supplements alike. To enjoy the benefits of food without the fill factor, try a nice bedtime beverage. Sipping some tart cherry juice or passionflower tea can be relaxing enough to help you rest. The tart cherry harbors both tryptopan and melatonin while the passionflower tea possesses the special chemical gamma aminobutyric acid (GABA). Because this chemical lowers some activity in brain cells, you feel more relaxed – and more apt to nod off.
And your big meals can help you too.
If we rewind to three hours ago when we’re still choosing a nice sizable dinner to enjoy, we’ve also got some great options for stuff that’ll help us power down later. Turkey, for example, is one food we’re all familiar with putting us out moments after the meal ends. The mere thought of it elicits memories of impromptu holiday naps on the couch and feeling too lazy to move. Why? Well, most of us have heard about tryptophan being the reason. However, it’s also (again) to do with serotonin levels. By now, you may be thinking it’s weird that serotonin is the reason for feeling sleepy – especially when serotonin is correlated with other activities and brain states that don’t equate to feeling tired. However, according to some studies, it has to do with the amount at play. And, with certain foods that have enough of it, it gets metabolized into melatonin – the sleep agent with which you are probably far more familiar (and perhaps have used as a supplement in times past). Fatty fish will similarly offer the same benefit for exactly the same reason. So, either will make a great dinner option.
And, there you go.
Ideally, yes, we’d time our plate cleaning a few hours before hitting the hay.
But whether you’re tardy or on time for chow, these hacks can all help you rest better tonight.