September Health Nugget
Eat Right to Sleep WellA recent study was done in the Journal of Obesity, that a good night sleep helps to reduce stress, lose weight and function at a more optimal level.
According to the American Psychological Association the research indicates that most Americans would be healthier, happier, and safer if they would sleep 60 to 90 more minutes every night.
Going to bed at the same time whenever possible, shutting down the Internet, email and text messaging at least an hour before bedtime, and limiting intake of any type of caffeinated beverages can also help in getting a good night sleep.
Another important practice is eating foods that help a person relax and fall asleep, as well as stay asleep. Vitamins and minerals like tryptophan, magnesium, calcium and vitamin B6 which are naturally found in foods can help promote a restful sleep.
These vitamins and minerals produce melatonin, the hormone responsible for regulating the body’s sleep/wake patterns called circadian rhythms. Serotonin which carries nerve signals and relays messages in the brain is related to mood and sleep.
Eating two Kiwi fruits one hour before bedtime can help one sleep longer. Soy helps to have a deeper, more sustained sleep. Soy also helps regulate the sleep/wake cycle.
Drinking two eight-ounce servings of tart cherry juice daily, one in the morning and one at night will help to have a more moderate sleep.
Fish like salmon, halibut, mackerel and tuna help boost the production of vitamin B6.
Fiber-rich foods such as chia seeds, nuts, and whole grains help promote a more restorative “slow-wave sleep.”
Calcium-fortified yogurt helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin.
Bananas promote good sleep due to the rise in melatonin. Eating walnuts an hour before bedtime provides fiber-supporting, restorative, and also a “slow-wave sleep.”
Dark leafy greens like kale, spinach and collard greens help destress therefore allowing one to go to sleep.
Eating almonds and dates for breakfast help produce melatonin for later in the day.
In summary, eating these rich foods result in a restful sleep.
It is vain for you to rise early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.
Sylvia Hayashi, Health Ministry/Prayer Leader