Weekly Wellness: Sleep-healthy Snacks? Yup!

1 month 1 week 5 days ago March 13, 2017 Mar 13, 2017 Monday, March 13 2017 Monday, March 13, 2017 12:26:00 PM CDT in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA - I love sleep, don't you? Getting enough sleep is vital to your health. And the quality of your sleep matters, too.

I have some clients who struggle to get to sleep and to stay asleep. It's so frustrating. Some of them turn to medications (both over-the-counter and prescribed) but I know they wish they could find more natural alternatives.

So this week's segment is for you: the non-sleepers out there.

This is a list of foods that have been proven to help people fall asleep and stay asleep. Don't believe it? Try it! What have you got to lose?

1. Honey: Add a drizzle of honey to warm milk or herbal tea a few hours before your planned bedtime. That small amount of glucose lowers levels of orexin (a neurotransmitter that raises your level of alertness).

2. Whole Grains: Feeling restless before bed? Try a piece of whole grain bread or toast. Whole grains encourage the production of insulin, which helps neural pathways get tryptophan to the brain. (Remember tryptophan? From your Thanksgiving turkey? It's an amino acid that acts as a sedative.)

3. Bananas: Potassium is a mineral that is essential to have a good night's sleep. And bananas are a good source. Bananas also contain tryptophan and magnesium! The perfect bedtime food!

4. Beans: Did you know that B vitamins have been used to treat insomnia for years? Did you know that beans contain different variations of B vitamins (like B6, niacin, and folate)? It's true!

5. Dairy: I know it seems like the old wives’ tale of "a warm glass of milk will help you sleep" but it's actually true. Dairy is a natural source of tryptophan, and the calcium content has a nice boosting effect.

6. Nuts: Nuts can help boost serotonin levels in the brain and are an excellent source of magnesium and tryptophan. Walnuts, flax seeds, pumpkin seeds, and sunflower seeds contain the highest levels of the natural sedative.

7. Oats: Did you know that oats are a natural source of melatonin? True! So a small bowl of oatmeal might just do the trick for your late-night snack…

8. Poultry: Turkey isn’t the only bird to contain tryptophan – all poultry does! Maybe nibble on a piece of chicken or a slice of turkey to help you sleep.

9. Chickpeas: Chickpeas are high in vitamin B6 (which helps your body produce serotonin which is a hormone that helps you rest easy). Hummus, anyone?

10. Yogurt: Yogurt contains calcium. Calcium is needed to process tryptophan and melatonin. They all work together.

11. Cherry Juice: Cherries are also high in melatonin. A recent study found that regularly drinking cherry juice or eating cherries may help people with insomnia regulate their sleep cycles for better sleep.

12. Leafy Greens: Leafy greens contain high levels of calcium (see yogurt).

13. Chamomile Tea: Chamomile has a calming effect and drinking something warm (and decaffeinated) before bed might help you to drift off to sleep.

14. Grapes: Did you know that popular grape varietals used to make wine (like Merlot, Sangiovese, and Cabernet) contain high levels of melatonin? I'm talking about the FRUIT not the wine so don't reach for the wine glass (as you've learned in previous segments, alcohol can make it harder for you to stay asleep).

15. Eggs: Eggs (like their poultry counterpart) are also a good source of tryptophan, so have a hard-boiled egg alongside a cup of tea or a poached egg on whole grain bread.

I hope you’ll find some snack options that will help you get the Zs you need. Good night!

(Source: http://www.popsugar.com/fitness/Foods-Help-You-Stay-Asleep-6962641)

More News

Grid
List
COLUMBIA – The Equal Employment Opportunity Commission (EEOC) is currently processing a claim of racial discrimination against the Boone County... More >>
1 hour ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 4:02:00 PM CDT in News
FAYETTE - Fayette Resident Megan Monckton said she and her husband had plans to go flying with pilot Charles McCutcheon,... More >>
1 hour ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 3:39:00 PM CDT in News
JEFFERSON CITY – As the law currently stands, it is legal to discriminate against LGBTQ Missourians. House Bill 846,... More >>
2 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 3:30:00 PM CDT in News
JEFFERSON CITY (AP) — The Missouri Supreme Court said that a woman running a dog kennel can't sue dog advocacy... More >>
2 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 2:53:21 PM CDT in News
ST. LOUIS (AP) — Two children were critically injured after a police chase ended in a crash near Lambert Airport... More >>
2 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 2:45:05 PM CDT in News
JEFFERSON CITY - The Supreme Court of Missouri upheld the decision by a lower court regarding the sentence in a... More >>
3 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 2:00:00 PM CDT in News
JEFFERSON CITY (AP) — Missouri Gov. Eric Greitens has appointed Jackson County Circuit Judge W. Brent Powell to the state... More >>
5 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 12:21:00 PM CDT in News
ST. LOUIS (AP) — Two children are critically injured after a police chase ended in a crash near Lambert Airport... More >>
5 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 12:14:00 PM CDT in News
JEFFERSON CITY (AP) — An advocacy group is pushing a bill that would increase the age of people tried in... More >>
5 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 11:56:54 AM CDT in News
COLUMBIA - A student at Battle High School was taken into police custody on Monday after administrators reported finding drugs... More >>
7 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 10:05:00 AM CDT in News
DEXTER (AP) — An investigation continues into a fatal crash in southeast Missouri involving a motorized bicycle and a Stoddard... More >>
7 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 9:52:39 AM CDT in News
ROGERSVILLE (AP) — The son of a southwest Missouri man who was killed in a dog attack has filed a... More >>
8 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 9:24:16 AM CDT in News
ST. LOUIS (AP) — A former Washington University researcher has won a $769,000 judgment after alleging the school refused to... More >>
8 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 8:41:00 AM CDT in News
KANSAS CITY, Mo. (AP) — A Kansas City man has been charged with fatally shooting a man who tried to... More >>
9 hours ago April 25, 2017 Apr 25, 2017 Tuesday, April 25 2017 Tuesday, April 25, 2017 7:54:25 AM CDT in News
COLUMBIA - As the second oldest survivor of the Dec. 7, 1941 Pearl Harbor attack, Lieutenant Jim Downing is reminding... More >>
18 hours ago April 24, 2017 Apr 24, 2017 Monday, April 24 2017 Monday, April 24, 2017 11:07:00 PM CDT in News
JEFFERSON CITY (AP) — Missouri senators have confirmed a former PricewaterhouseCoopers partner to be the state's next revenue director. ... More >>
20 hours ago April 24, 2017 Apr 24, 2017 Monday, April 24 2017 Monday, April 24, 2017 8:44:56 PM CDT in News
COLUMBIA - Columbia Public School teachers could see a significant increase in salary for the coming school year. The... More >>
22 hours ago April 24, 2017 Apr 24, 2017 Monday, April 24 2017 Monday, April 24, 2017 7:22:00 PM CDT in News
JEFFERSON CITY (AP) — A Missouri senator says he's moving out of a room he rents from a lobbyist following... More >>
22 hours ago April 24, 2017 Apr 24, 2017 Monday, April 24 2017 Monday, April 24, 2017 7:17:23 PM CDT in News
Columbia, MO
Broken Clouds 82°
6pm 78°
7pm 76°
8pm 75°
9pm 72°

Select a station to view its upcoming schedule:

Coming Up Next

5:00p
KOMU 8 News @ 5
5:30p
NBC Nightly News with Lester Holt
6:00p
KOMU 8 News @ 6
5:00p
American Dad!
5:30p
American Dad!
6:00p
Family Guy

Tonight's Schedule

7:00p
The Voice
8:00p
Great News
8:30p
Great News
9:00p
Chicago Fire
7:00p
The Flash
8:00p
iZombie
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld