I don’t have insomnia or any problems sleeping. I can sleep anytime of the day and anywhere, even while sitting down. I guess it’s a gift. Hehe Anyways, I’d like to share this article about bedtime foods I read a few days ago. It might help those of you who are having problems getting some shut eye.
What is the secret to getting a solid 7 to 8 hours of sleep? Head for the kitchen and enjoy one or two of these 10 foods. They relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones – serotonin and melatonin – flowing. Yawning yet?
Bananas. They’re practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.
Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect – it’s the perfect natural antidote for restless minds/bodies.
Warm milk. It’s not a myth. Milk has some tryptophan – an amino acid that has a sedative – like effect – and calcium, which helps the brain use tryptophan. Plus there’s the psychological throw-back to infancy, when a warm bottle meant “relax, everything’s fine.”
Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that’s linked to alertness.
Potatoes. A small baked spud won’t overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.
Oatmeal. Oats are a rich source of sleep – inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy – plus if you’ve got the munchies, it’s filling too.
Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.
Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They’re rich in omega-3 fatty acids, a natural mood lifter.
Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs “time to sleep.”
Turkey. It’s the most famous source of tryptophan, credited with all those Thanksgiving naps. But that’s actually modern folklore. Tryptophan works when your stomach’s basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you’ve got one of the best sleep inducers in your kitchen.
For an extra treat, here’s the ultimate sleep-inducing snack…
Lullaby Muffins
Makes 12 low-fat muffins
Between the bananas, the whole wheat, and the honeyed touch of sweetness, these muffins are practically an edible lullaby.
· 2 cups whole-wheat pastry flour
· 1/2 teaspoon salt
· 1 tablespoon baking powder
· 2 large, very ripe bananas
· 1/3 cup applesauce
· 1/4 cup honey
· 1/2 cup milk or soymilk
Preheat oven to 350F. In a large bowl, combine the flour (make sure it’s whole-wheat pastry flour or you’ll produce golf balls, not muffins), salt, and baking powder. In a blender, puree the bananas; add the applesauce, honey, and milk. Blend well. Pour the banana mixture into the dry ingredients and stir until just moistened. Line muffin tins with paper muffin cups, pour in batter, and bake 30 minutes or until tops are lightly brown and slightly springy.
Nutrition Facts:
Per serving: 119 calories; 1g fat; 2.5g protein; 27g carbohydrates; 10g sugars; 133mg sodium; 3g fiber; 35mg magnesium
Source: Yahoo! Food
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July 21st, 2009 at 5:05 AM
Thanks Jaypee for sharing useful things, I want 2 follow these……..
September 2nd, 2007 at 11:45 AM
@kengkay – You’re welcome! Let us know the results of lullaby muffins, okay? Thanks for dropping by! :D
September 2nd, 2007 at 11:24 AM
hi fellow WP Pinoys — thanks for the tip. I’ll try baking that lullaby muffins for the kids, let’s see the result :-D
February 8th, 2007 at 5:40 AM
@Prab – Ei, thanks for dropping by! It's from Verns, I mean that's where I've seen you. Of course I don't mind. Everyone's always welcome here. :)
Falling asleep on the elevator would be something. Hehe :D
February 8th, 2007 at 1:24 AM
Heya,
Hopped over. I just don't know if it was from dimaks or verns. I hope you don't mind me hanging around for a while. :)
Btw, I can relate to the falling asleep anywhere. I think the only place I haven't tried sleeping yet is the elevator to the office. Masyado kasing mabilis kaya not enough time to sleep. lol
February 4th, 2007 at 1:16 AM
@kathy – Thanks! I'm just sharing something that I read about, but anyways you're welcome! :)
Yup, same is true with me. I can't sleep if I have something on my mind.
@Belle – I think it uses 4 out of the 10. But yeah, it does sound very appetizing. Hehe :)
February 3rd, 2007 at 8:47 PM
aha, now I know the secrets to getting a good long sleep. Does banana peanut butter sandwich on toasted wheat bread drizzled with honey sound appealing to you? It uses 3 out of the 10 you mentioned.
February 3rd, 2007 at 8:43 PM
Nice blog you got here. :) Thanks for the tips. I really don't have much trouble sleeping, but I find that after I've read a very interesting story or article in the Internet, I could be awake for hours just thinking about it. It's hard to go to sleep when one's mind is still very much active.
February 3rd, 2007 at 7:03 PM
@Major Tom – Yeah, milk has been a popular choice for people who have a hard time getting sleep. Turkey? I'm sure you can get it in the Philippines but it would be a bit expensive. Recently, my favorite breakfast has been turkey sandwiches. Hehe :D
@jepoy – I love macaroni and cheese!
@Shai – Yon nga, medyo mahal ang turkey dyan sa atin. There are other alternatives naman eh, so don't worry.
You're welcome! Thanks for dropping by. :)
@Joni – Tested and proven ba? Hehe :D
@Yen – Me too..I'm just fortunate to be able to sleep anytime I want just like you. :)
February 3rd, 2007 at 1:01 PM
im just lucky na i dont need those bedtime food. like u, i think it's a gift haha. i can sleep anytime.. anywhere!!! minsan kulang pa nga ang 12 hrs sakin at inaantok pa dn ako. pero ang gatas talaga effective sa lahat… yan ang inumin dapat ng mga insomniac…
February 3rd, 2007 at 4:41 AM
Definitely warm milk. :)
February 3rd, 2007 at 2:56 AM
turkey? naku butas ang bulsa ko pag inaraw araw ko yan para makatulog. heheheh
thanks for visiting my site! =)
February 2nd, 2007 at 11:35 PM
here's my fav, Kraft Easy Mac
February 2nd, 2007 at 11:01 PM
I know that milk always induces sleep. I do this often and there could be no doubt about it. But others can help too, like banana. Sayang walang turkey dito, we'll never know how thanksgiving nap feels like.
February 2nd, 2007 at 7:07 AM
@eric – Turkey isn't that bad as long as it's eaten in moderation. Thanks for dropping by! :D
@verns – Even though you don't have insomnia, there are times when it's difficult to get some sleep. Then, you can try out these items. :)
@jonell – We have the same talent my friend! Hehe..yeah, this tip might come in handy someday. Thanks for dropping by. :)
@cruise – I've experienced that too before. On the way home I'm so sleepy I fall asleep on the jeep or bus and when I get home, I fully awake and can't sleep anymore.
I've updated your url in my blogroll. Happy new domain! :D
Bout your question, I'll send my reply via email.
@ade – I love Peanut Butter & Jelly sandwiches better! :D
@Mark – You're welcome! Will do. Just keep on coming back for the updates. :)
February 2nd, 2007 at 6:13 AM
Thanks, Jaypee. Keep the updates coming!
February 2nd, 2007 at 1:59 AM
Peanut Butter Sandwiches. YUMMMMM.
February 1st, 2007 at 10:41 PM
antukin ako sa shuttle bus namin, pero kasi dahil masdayo mahaba ang working hours ko. pero pagdating sa bahay minsan mahirap matulog.. maganda itong tips mo, as i have said ihahanda ko na itong mga food sa tabi ng bed ko just in case di ako makatulog.
off topic:
yun http://cruise247.wordpress.com na ang permanent url ko, thnx jaypee.
nga pala paano mo nailagay yung avatar mo sa mismong URL mo? nakikita ko sa tab ng browser ko yung avatar kasama minso nung url. galing!
February 1st, 2007 at 10:34 PM
i can sleep while on a jeepney.. i sleep during school hours. anywhere, actually!! i have learned so much! when i became insomiac next time, i now know what to do. bananas are always in my list. thanks!
February 1st, 2007 at 9:50 PM
I just learned that banana can be considered as a "sleeping pill" wow.
Anyway good thing I don't have insomnia but I do drink milk before I go to sleep :)
February 1st, 2007 at 9:11 PM
wow turkey as a bedtime food? baka ma rico yan ako nyan. ahahaha
sorry i wasnt able to do bloghop recently busy eh.. :)
February 1st, 2007 at 8:19 PM
@jenny – You're welcome! Hope it works for you too. :)
@Tina – Hello! Thanks for dropping by. You attended the Blog Parteeh? I envy you guys.
Yeah, warm milk seems to be the most popular choice among the items listed. :D
February 1st, 2007 at 7:26 PM
Hi! I got here from various blogs who I visit frequently after attending the blog parteeh. :P Anyway, this is a very interesting list! :) I can testify to warm milk — I've used that when I couldn't sleep because I've been worrying about thesis too much.:D
February 1st, 2007 at 4:00 PM
thanks for the new info. kelangan ko to, promise. :)
February 1st, 2007 at 3:14 PM
@zee – Just sharing what I've read but anyways, you're welcome! :)
@dre – Glad to know that. Hope this works for you and do let us know if it does. :)
@Jim – Doritos? Hahaha..what food group does it belong to? :D
February 1st, 2007 at 2:31 PM
Doritos is not in the list? :(
February 1st, 2007 at 11:40 AM
This is very helpful ;) I have a hard time sleeping at night, or at any time of the day, unless I am dead tired.
February 1st, 2007 at 10:36 AM
thnx for sharing the tips!
February 1st, 2007 at 10:14 AM
@sleep doctor – Thanks for sharing your site. Yep, those muffins sound good! I'll try to make them when I have the time.
@gbert – Long time no see man! Hehe..I'm sure you'll eat the whole turkey! :D
@dimaks – It's difficult when you have insomnia, right? Good thing you don't have it anymore. :D
@MrBiggs – Ei there, thanks for adding me to the map. Good luck with the project! Thanks for the compliment and for dropping by. :)
@cruise – Hehe..let me know if it works for you. :)
February 1st, 2007 at 8:59 AM
again learn something today. tomorrow evening i will prepare banana and milk, that will be my bedtime food.
February 1st, 2007 at 8:48 AM
Hi Jaypee…you are on the Map :)…nice blog as well
February 1st, 2007 at 7:34 AM
Good thing my insomnia was gone already. But that's true with the bananas. Many people have told me already that they use it as anti-depression.
February 1st, 2007 at 3:54 AM
pag ako kumain ng turkey, hindi lang siguro slice yung makakain ko. hehehe
January 31st, 2007 at 10:47 PM
I have a list on my site too. It covers some of the same ground, but there are a few things on it that are different. You can find it here.
Those lullaby muffins sound really good.
January 31st, 2007 at 7:19 PM
@jhay – Makes you hungry huh? Hehe..I'm sure there are alternatives there in the Philippines. :D
January 31st, 2007 at 5:25 PM
Nakakagutom naman yan. Too bad most of the items in the list are not readily available for most Pinoys.