For ZZZZs, Eat These!

Thanks to the great response I got from a past sleep snacks posting, I figured it was time for an encore.  So here’s four more!

Cherries

Please, with a cherry on top, eat plenty of these for a night of Z’s.  You should be eating them any time of day, as cherries are right up there with blueberries in antioxidant content.  But what makes them stand out as a sleep aid is due to their being a natural source of melatonin, the hormone that regulates sleep cycles.  Researchers from the University of Texas recommend eating cherries about an hour before the time in which you’re likely to nod off.  A serving size—11 cherries, or so—should do the trick.

Bananas

According to a 2007 study published in the Journal of Neuroscience, a gene that controls the release of potassium affected the length and quality of sleep in fruit flies.  And there are few foods more influential on potassium levels than bananas (approximately 470 mg of potassium in a single banana).  What do humans and flies have in common?  Their sleeping patterns.  Both fruit flies and humans don’t respond to certain stimuli during sleep, both sleep at least six hours a night, and both tend to sleep longer in their younger years than their older years.  What’s more, like cherries, bananas are a natural source for melatonin.

Toast

There’s something about warm carbohydrates that relaxes the body.  A nice piece of toast with a thin coating of peanut butter is just the trick to promote sleep.  The complex carbohydrates in a 100 percent whole wheat slice of toast stimulates serotonin production.  Combine that with one of the more carbohydrate-rich nuts, and you get a double dose of quality carbs that will make for a great night’s rest.

Oatmeal

I can hardly think of a more quality food to eat in the morning, but what’s great to start your day is also great to finish your day.  Like bananas and cherries, oatmeal contains a good amount of melatonin.  And like the complex carbs in toast, the complex carbs in oatmeal allows blood sugar levels to rise in a stable, slow fashion.  In your search for a quality oatmeal, look for one that’s old-fashioned.  Old-fashioned oatmeal, as opposed to instant or quick-cook oatmeal, takes longer to cook, but they retain more flavor than the instant varieties.  So, while instant varieties are quicker, I’d much rather sacrifice time for taste.

So there you have it: Four more foods that should help you fall asleep—and stay asleep—naturally.

Sources
choosecherries.com
webmd.com
caring.com
whfoods.com
huffingtonpost.com