Eat Your Way to Healthier Sleep
Workday stress plays a key role in robbing people of restful, restorative sleep, according to a study by the National Sleep Foundation last year. The survey of 1,000 people showed that most people average just 6 hours and 40 minutes of sleep a night, far below the 7 and a half to 8 hours recommended by medical experts.
The good news is that a healthy diet may help defuse the effects of stress once your head hits the pillow. Foods that boost the neurotransmitter serotonin can actually promote sleep. These include:
* Whole grains, such as whole wheat bread, brown rice and oats. Try a soothing bowl of oatmeal before bed.
* Milk with honey. Milk contains tryptophan (also found in turkey, egg whites and tuna), which converts to serotonin in the body and helps promote the deep stages of sleep.
* B Vitamins, especially B6 and B12 — found in whole grains, wheat germ, tuna, walnuts, peanuts, bananas, sunflower seeds, and blackstrap molasses — help reduce stress.
* Magnesium — found in kelp, wheat bran, almonds, cashews and blackstrap molasses — helps reduce stress and nervousness.
While some foods can improve sleep, others can make sleep difficult or even impossible. Foods to avoid at bedtime include:
* Coffee and other caffeine-containing foods, such as chocolate, cocoa, soft drinks and some over-the-counter and prescription medications.
* Spicy foods may cause gastrointestinal reflux or heartburn.
* Overly sweet or fatty foods can also cause indigestion and/or bloating.
* Alcohol disturbs sleep patterns later in the night.
Relìv nutritional supplements also offer an excellent source of B vitamins, magnesium, calcium and other health-enhancing nutrients.
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