There is proof that eating certain things with in a couple hours of bedtime can help increase your chance of a deep full nights sleep...
The only thing I have tried is the instant oatmeal.. call me Bonkers but it does work.. eveytime I eat packet of low sugar oatmeal before bed ( about an hour or so)... I sleep solid at least for 6 hours which is awesome for me... Check out the ideas I found online that might also be of help.. some are a little different and some are easier to find... found on Men's health and Dr. Oz.
SLEEP HELP:
NONFAT POPCORN
Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skipping the butter-fat will slow the process of boosting those feel-good chemicals, and, as mentioned above, will also slow digestion in general.
Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skipping the butter-fat will slow the process of boosting those feel-good chemicals, and, as mentioned above, will also slow digestion in general.
OATMEAL WITH SLICED BANANASleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana, which is rich in melatonin.
1 CUP OF PLAIN YOGURT WITH 2 TABLESPOONS MIXED NUTSScientists in Slovakia gave people either 3 grams each of two amino acids (lysine and arginine) or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid-fortified speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine. Because both contain alertness-inducing protein, you're best off eating this combo a few hours before bed (or even at midday, before a big, stressful presentation at work). It'll reduce the residual stress you feel later in the evening, meaning you won't replay your day over and over again in your head as you try to fall asleep.
A PILE OF SESAME SEEDS
Sesame seeds are one of the best natural sources of tryptophan, the sleep-inducing amino acidresponsible for all of those post-Thanksgiving turkey comas. Hold off on the turkey sammies, though-the protein in the turkey might offset the tryptophan's benefit.
A HANDFUL OF PRETZELSPretzels are a low-calorie, low-fat source of carbohydrates, which will make you feel sleepy, but won't pack on the pounds or give you belly-aching indigestion.
Related: Check out which pretzel made it onto our list of the 125 Healthiest Supermarket Foods in America.
1 GLASS OF WINE
It's called a "nightcap" for a reason--a glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink caused people's blood vessels to relax--but two began to reverse the effects, so limit your intake. Relaxed blood vessels means lower blood pressure, slower heart rate, and greater ability to relax in general.
A 4-OZ GLASS OF UNSWEETENED CHERRY JUICE
Cherry juice has serotonin-inducing carbohydrates, which will help relax you. Down the cherry juice an hour before bedtime, in case you feel a small jolt of energy from the sugar. There's not enough to keep you up all night or destabilize your blood sugar levels.
Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of cortisol, a hormone released in your body when you're stressed. Calorie for calorie, red bell peppers give you more vitamin C than any other fruit or vegetable.
The following are simple, tasty and nutritious options to help you get the 7-8 hours of sleep that are so critical to your health:
Bananas
Bananas are chockfull of potassium and magnesium, which both help to relax your muscles to give you a peaceful night’s sleep. Bananas also have the added benefit of helping to lower your blood pressure while you sleep.
Popcorn
Popcorn with parmesan cheese provides a delicious combination of carbohydrates and dairy. Dairy has tryptophan in it, which is a precursor to a sleep-inducing hormone, and the carbohydrates in the popcorn help your brain absorb tryptophan better. For simple instructions to make light, homemade popcorn, click here.
Chia Seeds
Top your salads with chia seeds; they contain the sleep-inducing amino acid tryptophan. The tryptophan in chia seeds, like in turkey, raises melatonin and serotonin levels, which promotes stable sleep. With more than twice the tryptophan of turkey, you’ll need just 2 ounces of chia seeds to help you snooze.
Cheese and Crackers
Cheese and 100% whole grain crackers are your best bedtime-snack bet. The whole grains help produce serotonin. Cheese, like other dairy products, contains tryptophan. Together, they make for a winning combination.
Sunflower Seeds
Relax before bed with a sunflower seed snack. Full of the amino acid tryptophan, sunflower seeds can help you manage stress and will stimulate the chemicals in your brain that get you to doze off.
SWEET DREAMS
* ON THE OATMEAL .. JUST SAW A VIDEO FROM DR. OZ SAYING SCOTTISH OATMEAL IS THE BEST. .25 A CUP FOR A CHILD AND 1/2 CUP OR 1 CUP FOR AN ADULT.. I ALSO READ ON DR. OZ'S WEBSITE THAT EVEN INSTANT OATMEAL IS A GOOD SLEEP INDUCER AS WELL...
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