More Sleepy Foods
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Foods which contain a high level of tryptophan help induce sleep. This is because tryptophan produces brain chemicals that promote calm and produce serotonin from which meltaonin is manufactured. We secrete melatonin when it gets dark which is why its best to let your baby or child sleep in a dark room.
Foods with high levels of tryptophan:
- Turkey
- Bananas
- Dairy products eg: cheddar, swiss cheese, glass of milk m yoghurt
- Green leafy vegetables eg: spinach or broccoli
- Oats
- Wheat
- Eggs
- Soya proteins
Recipes to aid sleep:
- Oaty Porridge
- Superfoods Puree
- Teddy Bear Sandwiches
- Popeye Pasta
- Oat & Raisin Cookies
- Welsh 'Rabbit'
Its important to combine these foods with carbohydrates as this causes the release of insulin which helps the melatonin reach the brain
For example, minced turkey and mashed potato, egg and wholewheat bread and mashed banana sandwiches on wholewheat bread are good combinations
Marmite contains high levels of typtophan so a good snack before bedtime is Marmite on wholemeal toastie or maybe some Twiglets
Specific foods
Porridge: contains a small amount of tryptophan but mix it with banana and it becomes a natural sleeping pill, add some honey and you have one of nature’s best sleep aids
Bananas contain magnesium which is a muscle relaxant Honey contains orexin which reduces alertness.
Hot milky drinks has long been associated with a good nights sleep this is because hot milk contains a high level of tryptophan and heating the milk improves the circulation. This is why a cup of Ovlatine helps you sleep.
Hot chocolate after all chocolate contains a stimulant – caffeine. Interestingly its fine to have a hot chocolate before you go to bed as there is only about 5 mg caffeine in hot chocolate whereas there is 90mg in a cup of coffee.
Avoid:
Its important to avoid stimulants like Fizzy Drinks eg: Coca Cola , Lemonade and drinks that contain caffeine like Coffee
Also avoid foods which contain additives like ketchup or spaghetti hoops
Avoid foods with a high level of refined sugar
