Much of this week has been about food, which immediately made me think about sharing the most adventurous food I've had the pleasure -- sometimes -- of eating. But then I thought since it's a one of the most stress-filled times of the year how about I share food that can help you sleep better. I hope you enjoy this post!
Last night I was having a bad food day and didn't want to risk eating anything with oil that might keep me up with a bad taste in my mouth and thus the evening's TV dinner was oats with a lot of milk, just like my mother made it. After eating it I had dread that it was just going to sit in my stomach and bother me. How wrong I was! I was out for the count as soon as my head hit the pillow.
If you are wondering why oats is good for sleep the answer is that it is a carbohydrate. Carbs are good hen i comes to sleep as they cause a serotonin release, which, along with melatonin, is one of the most important brain chemicals that regulate the sleep/wake cycle. Travelers like myself always risk disrupting the balance of these hormones.
Foods that aid better sleep:
Fish: Most fish particularly tuna and salmon are high in vitamin B6, which boosts melatonin production.
Dairy: Dairy products such as milk, cheese and yoghurt provide calcium, which is beneficial to better sleep as some studies have found that lack of calcium interferes with sleep.
Whole-grains: brown rice, whole-wheat bread and whole-wheat pasta all form part of the whole grain food group, which produces magnesium. A few studies have shown that low magnesium levels make it difficult to stay asleep.
Greens: Spinach, kale, wasabi, pesto and rocket are also great sources of calcium.
Before bed snacks that aid sleep:
1. Peanuts and organic peanut butter .
2. Warm milk for calcium purposes and release of melatonin.
3. Whole-grain cereal with milk.
4. Peanut butter sandwich on whole-wheat bread.
5. Bananas are a great source of vitamin B6
According to one of my favourite sleep websites: "The best bedtime snack is one that has both complex carbohydrates and protein, and some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. That’s why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods."