Want permission to eat before you go to bed? Here it is: About 90 minutes before you turn in for the night, head to the kitchen and make yourself a snack. Make it light and around 200 calories and you won't head into dangerous eating territory. You will relax your muscles, quiet your spinning mind, and rev up the sleep-inducing hormones serotonin and melatonin -- if you eat one of these 10 picks.
Bananas. Bananas contain serotonin, melatonin, and the muscle-relaxing magnesium.
Chamomile Tea. Chamomile has a mild sedating effect.
Warm Milk. Milk contains the sleepy amino acid tryptophan and calcium, which helps the brain use tryptophan.
Honey. Lots of sugar is stimulating, but a little glucose tells your brain to turn off a neurotransmitter linked to alertness.
Potatoes. A small baked spud will make you yawn. Even better: Mash it up and put it in some milk.
Oatmeal. Oats are a source of melatonin.
Almonds. These nuts contain both tryptophan and magnesium.
Flaxseeds. Two tablespoons on your bedtime oatmeal might just do the trick.
Whole-wheat bread. Try this toast with tea and honey to release insulin and get tryptophan to your brain, where it's converted to serotonin.
Turkey. More tryptophan here.
If these 10 don't help, consult your physician about the possibility of deeper-rooted sleeping problems.
Want permission to eat before you go to bed? Here it is: About 90 minutes before you turn in for the night, head to the kitchen and make yourself a snack. Make it light and around 200 calories and you won't head into dangerous eating territory. You will relax your muscles, quiet your spinning mind, and rev up the sleep-inducing hormones serotonin and melatonin -- if you eat one of these 10 picks.
Bananas. Bananas contain serotonin, melatonin, and the muscle-relaxing magnesium.
Chamomile Tea. Chamomile has a mild sedating effect.
Warm Milk. Milk contains the sleepy amino acid tryptophan and calcium, which helps the brain use tryptophan.
Honey. Lots of sugar is stimulating, but a little glucose tells your brain to turn off a neurotransmitter linked to alertness.
Potatoes. A small baked spud will make you yawn. Even better: Mash it up and put it in some milk.
Oatmeal. Oats are a source of melatonin.
Almonds. These nuts contain both tryptophan and magnesium.
Flaxseeds. Two tablespoons on your bedtime oatmeal might just do the trick.
Whole-wheat bread. Try this toast with tea and honey to release insulin and get tryptophan to your brain, where it's converted to serotonin.
Turkey. More tryptophan here.
If these 10 don't help, consult your physician about the possibility of deeper-rooted sleeping problems.
译文:
让你安睡的十种食物
来源：营养与食物
想在睡前吃一顿而不影响睡眠吗？这有种方法：睡前90分钟到厨房给自己做一份小吃，量不要太大，200卡路里左右的热量，那样不至于吃得太饱。吃了以下10种食物，你的肌肉将得到放松，脑袋不再乱糟糟，体内催眠荷尔蒙血清素以及褪黑激素加速分泌。
香蕉：香蕉里含有血清素，褪黑激素以及能够放松肌肉的镁。
甘菊茶：甘菊具有温和的镇静作用。
暖牛奶：牛奶中含有催人入睡的氨基酸和钙，能够帮助大脑吸收利用色氨酸。
蜂蜜：许多糖都具刺激性，但是少量葡萄糖能让大脑关闭神经递质的传输，失去警觉。
土豆：一个小小的烤土豆就能让你睡意浓浓，呵欠连连。如捣成土豆泥，加入牛奶效果更佳。
燕麦粥：燕麦是褪黑激素的丰富来源。
杏仁：杏仁含有色氨酸和镁。
亚麻子: 放两大汤匙进就寝前所喝燕麦粥即可。
全麦面包：兼着茶和蜂蜜来吃能释放体内胰岛素，让大脑获得色氨酸从而转化为血清素。
火鸡：含有更多色氨酸。
如果这10种食物都对你没有帮助，最好咨询一下内科医师，你可能有更难以根治的睡眠问题。