Foods to eat (and avoid) to help you catch more zzzs

There are nights when I am tossing in bed, counting sheep, focusing on breathing exercises, practicing bed yoga, and doing every possible method recommended by sleep professionals to induce sleep. What did I do wrong, why is sleep eluding me tonight?
I worry when this happens because sleep is so important to one’s health. Clarity of mind, quicker reflexes, improved mood, a strong immune system are some of the benefits of having enough shut-eye. An out-of -whack appetite, leading to weight gain, stunted growth, a weak immune system, a foggy brain are among the ill effects of sleep deprivation.

When I am suffering from jet lag and don’t have enough sleep, I have hunger pangs all day and I am always craving for something unhealthy like chips and sweets.

In retrospect, now I realize that during insomnia nights, I must have eaten a sleep-stealer food.  Having a sweet tooth, I probably indulged in desserts that boosted my energy level and were loaded with caffeine, like coffee cake, tiramisu, double fudge chocolate cake, and ice cream. What we eat before bedtime can have a serious impact on our sleep.

Sleep Superstars

Food experts consider the following as sleep superstars:

• Past research shows that tryptofan, an amino acid, produces serotonin, which helps promote sleep. Serotonin is one of the hormones that influences the circadian rhythm and sleep patterns. Foods like turkey, soy beans, pumpkin seeds have decent amounts of tryptofan and are recommended for evening snacks.

• Whole grain Graham crackers topped with cottage cheese will lull you to sleep. Cottage cheese is a good source of protein which helps create the sleep-promoting hormone tryptofan. Crackers have carbs that boost tryptophan’s availability to the brain.

• Cherries are a good source of natural melatonin, which is a sleep hormone the body produces and is often considered a sleep aid. One study found that a glass of tart cherry juice blend puts adults struggling with insomnia to sleep. Cherries are also reputed to burn fat and are low in calories so they are the perfect diet fruit.

• Kiwi, in a 2011 study, is linked with longer snooze time in problem sleepers because its antioxidants may regulate neurotransmitters that control slumber.

• Foods high in magnesium like dark leafy greens and avocado, (a late-night guacamole snack) may be just what you need to go to dreamland. Magnesium also has a positive effect on the quality of sleep, including the length of sleeping time.

Other sleep-promoting snacks :

1. Low-fat milk and whole grain cereal.

2. Natural peanut butter on whole wheat bread.

3. Yogurt with a tablespoon of chopped walnuts.

4. Two cups of plain popcorn with a drizzle of olive oil.

Sleep Stealers

1. Avoid caffeine late in the day. And remember that caffeine is not only lurking in your latte but is also found in chocolates, energy drinks, sodas, and teas.

2. Ease up on alcohol. A glass of red wine may make you sleepy but drinking immediately before bed could disturb sleep in healthy people. Be sure to cut back on nightcaps. One drink per day for ladies and two for gents.

3. Turn your back on high-fat foods. A late-night rendezvous with burgers or ice cream could lead to disturbed sleep.
High-fat foods such as nachos, fried foods, ice cream, chips should be avoided before bed, so advises Lisa Moskovitz, a registered dietician. She says, “ Fat takes a long time to digest which will keep the body awake or not well rested throughout the digestion process.”

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Sources: Jessica Migala on Health Sleep and www. Health.com