Weekly Wellness: Sleep-healthy Snacks? Yup!

1 year 3 months 6 days ago Monday, March 13 2017 Mar 13, 2017 Monday, March 13, 2017 12:26:00 PM CDT March 13, 2017 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
MOBERLY - The Moberly Police Department has a new directory for people with autism, but some people think it shouldn't... More >>
1 hour ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 3:49:00 PM CDT June 19, 2018 in News
CALLAWAY COUNTY – Crews recently broke ground on a new hog farm in Callaway County, and locals have strong opinions... More >>
2 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 3:06:00 PM CDT June 19, 2018 in News
WASHINGTON, D.C. - More than 600 members of the United Methodist Church have issued a formal church complaint against Attorney... More >>
2 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 3:01:00 PM CDT June 19, 2018 in News
COLUMBIA - The Radio Television Digital News Association has named KOMU.com best website in a small market for the second... More >>
2 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 2:48:00 PM CDT June 19, 2018 in News
COLUMBIA - A punctured gas line caused large-scale evacuations in the heart of downtown Columbia Tuesday afternoon. Columbia Police... More >>
2 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 2:38:00 PM CDT June 19, 2018 in News
JEFFERSON CITY - A Cole County judge says there are a few key legal questions to be answered before he... More >>
3 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 1:40:00 PM CDT June 19, 2018 in News
JEFFERSON CITY- Juneteenth brings communities together to honor the official ending of slavery in the U.S. One group in Jefferson... More >>
6 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 11:17:00 AM CDT June 19, 2018 in News
JEFFERSON CITY — The Missouri Democratic Party and a World War II veteran are suing to block the appointment of... More >>
6 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 11:10:00 AM CDT June 19, 2018 in News
JEFFERSON CITY (AP) — The Trump administration policy to force separation of migrant children and parents at the U.S.-Mexico... More >>
9 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 7:58:00 AM CDT June 19, 2018 in News
COLUMBIA - Monday began Summer Safety Week and local programs are helping those in danger of not being able to... More >>
11 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 5:54:00 AM CDT June 19, 2018 in News
JEFFERSON CITY (AP) — A Democratic political action committee is targeting Republican Missouri Senate candidate Josh Hawley for not... More >>
13 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 4:22:00 AM CDT June 19, 2018 in News
COLE COUNTY - Former Gov. Eric Greitens' attorneys will meet with lawyers Tuesday to discuss his use of the Confide... More >>
14 hours ago Tuesday, June 19 2018 Jun 19, 2018 Tuesday, June 19, 2018 3:00:00 AM CDT June 19, 2018 in News
WASHINGTON (AP) — President Donald Trump announced Monday he is directing the Pentagon to create a new "Space Force" as... More >>
22 hours ago Monday, June 18 2018 Jun 18, 2018 Monday, June 18, 2018 7:08:00 PM CDT June 18, 2018 in News
JEFFERSON CITY - Missouri democrats want Governor Mike Parson fire his chief operating officer and cancel a contract awarded to... More >>
22 hours ago Monday, June 18 2018 Jun 18, 2018 Monday, June 18, 2018 6:49:00 PM CDT June 18, 2018 in News
COLUMBIA - Mid-Missouri air conditioning companies are facing the busiest time of year amid a four-day heat advisory. Craig... More >>
1 day ago Monday, June 18 2018 Jun 18, 2018 Monday, June 18, 2018 5:16:00 PM CDT June 18, 2018 in News
COLUMBIA – The attorney representing the security guard who shot Anthony Warren at a Waffle House on New Year's Day... More >>
1 day ago Monday, June 18 2018 Jun 18, 2018 Monday, June 18, 2018 3:12:00 PM CDT June 18, 2018 in News
JEFFERSON CITY - The 600 block of Monroe Street will be closed until Friday. Construction crews are removing a retaining... More >>
1 day ago Monday, June 18 2018 Jun 18, 2018 Monday, June 18, 2018 2:20:00 PM CDT June 18, 2018 in News
BOONE COUNTY - A death, a huge cache of weapons and a suspect whose gun jammed as he was aiming... More >>
1 day ago Monday, June 18 2018 Jun 18, 2018 Monday, June 18, 2018 2:17:00 PM CDT June 18, 2018 in News
Columbia, MO
Broken Clouds 77°
6pm 75°
7pm 80°
8pm 80°
9pm 77°