… Getting enough sleep! Jackie Keller, nutrition expert and certified & licensed wellness coach, responds to a study released last week in the Journal of the American Medical Association which reveals that adults who got just an hour more sleep daily than those sleeping an hour less were 33% less likely to be susceptible to ailments that can lead to heart disease. Now, Jackie reveals the best foods to help you sleep, the best nutrients to consume throughout the day to ensure quality shut-eye, as well as the homeopathic sleep aids that will send you straight off into dream land.
- What to eat to help you sleep:
– Jackie says consume two servings of dairy-rich foods daily, like nonfat yogurt and milk, that contain tryptophan, an amino acid that has been shown to affect the part of the brain that governs sleep (Tryptophan is then converted into serotonin, which then is converted into melatonin – both of which make you feel relaxed and ready to sleep)
– According to Jackie, there are some minerals, like copper and iron, that can affect sleep if consumption is inadequate
– Eating shellfish (like 20 small steamed clams, as an example) works to fulfill one’s need for both copper and iron, as do lentils, nuts and whole grains.
– Magnesium is another mineral that’s essential for good sleep. Good sources of magnesium include dried beans, green leafy vegetables, soybeans, pumpkin seeds, and almonds.
– B vitamins, says Jackie and also help regulate many amino acids and Vitamin B is also found in lean meat and canned tuna.
- Best Idea for a Bedtime Snack:
Jackie’s top picks for bedtime snacks are whole grain graham crackers and a small glass of nonfat milk. According to Jackie, putting a small amount of food into your stomach, like this high in fiber snack at night, draws blood into the gastrointestinal tract and away from the brain. Drawing blood away from the brain makes you sleepy.
Sweet dreams and please let me know if you have any questions or would like to chat with Jackie for any upcoming stories.