A few moons back I wrote a blog titled "Sleeping Beauty." It chronicled my feelings about sleep, how there was a time when I didn’t get enough sleep and how I sleep now. I do love my sleep. As I age I have discovered that getting more sleep, when ever possible, is a good thing as Martha Stewart would say.

Read my Sleeping Beauty blog post here.

I’ve discovered in my advanced age, there is much that can hinder my sleep. Erratic bedtimes, life stresses, hormone changes, worrying about not getting enough rest or sleep and food. Yeah, certain foods can hinder my sleep and blessings be sprinkled upon me, food can help my sleep, too! So why not spead the word that a good nights sleep can be had by all as long as we watch what we eat.

I’ll start with the foods that hinder sleep, you know get the bad news out of the way first idea, then on to the good news.

Take note of this amino acid, Tyramine. Avoid foods that contain it if sleeping is on the agenda. Tyramine works as a vasoactive substance, which means it effects the dilation or constriction of blood vessels and prompts the brain to release alertness chemicals. Foods that are aged, like the hard cheeses Parmesan, Romano, Asiago contain high levels of tyramine. Also fermented or pickled foods like soy sauce, tofu, miso, teriyaki sauce and processed meats from the deli counter contain enough tyramine to keep us up at night. So if you want a late night sandwich use a soft cheese, lettuce and some turkey full of tryptophan.

Two other amino acids to look out for if you want some sound sleep in your life are Taurine and Tyrosine. Both increases alertness and elevates our heart rates just like caffeine does. Taurine is found in animal proteins and sulfur-rich vegetables, such as onions, garlic, cabbage, brussels sprouts, turnips and in most energy drinks. Tyrosine found milk chocolate gets converted into dopamine another stimulant. And of course the big bad stimulant caffeine in coffee and black or green teas should be x'd off the bedtime list.

Then there are tomato-based foods like red pasta sauces or hot peppers like cayenne that can create heartburn or acid reflux once I lay me head down to sleep. So if I want spicy I need to give myself a few hours for the food to pass on through my stomach. Also do your best to steer clear of alcohol close to bed time cuz it maybe a depressant but it will prevent our bodies and brains from entering the deep stages of sleep and prevent true restful sleep to occur. 

Now to the good part, foods that help me sleep, oh yeah! First I want to say that you CAN eat chocolate day and night but make it dark chocolate, which contains serotonin that relaxes your body and mind. Add some almonds to your chocolate because they contain tryptophan and magnesium which help relax muscles and steady our beating hearts. While your adding stuff to your chocolate have some cherries too, they will increase your melatonin a hormone that helps regulate our sleep cycles. I know quite a few people that take a melatonin supplement to recover from jet lag. You can also take your calcium/magnesium (cal/mag) supplements at night to insure even more restful ZZZ's. Remember that warm glass of milk to help with sleep well that can be the cal/mag just mentioned.

One of my favorite comfort foods in the evening is oatmeal and it's so rich in melatonin that snooze helper, who knew! I like to add some nuts, a banana rich in magnesium and potassium which both are muscle and nerve relaxants and a tablespoon of honey that contains glucose. The glucose tells my brain to shut off orexin, a chemical known to trigger alertness, and off I go to never, never land. 

Whole grains like oats, breads or pastas help raise blood sugar slowly and naturally due to the B complex vitamins and fiber that make you feel sleepy. Vitamin B6 converts tryptophan into serotonin which increases our relaxation, ah! 

And finally a nice hot cup of tea and I'm down for the count in one, two, three. There are great herbal teas that promote relaxation and sleep like chamomile, passionflower, hops, and lemon balm. 

Sleep Well!

Blessings to all and enjoy your food!  Sweet Dreams, Candace

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