Having trouble catching some Z’s? If so, you may find help in your own kitchen. Simply put, sleep restores us as nothing else can. Lack of sleep puts you at greater risk of heart disease and cancer. Sleep even makes you smarter. Studies show that 10% of the population is sleep deprived. If you experience trouble slipping into and staying in Dreamland, don’t dash off to your MD for habit-forming, harmful, bizarre prescription sleep drugs. Indeed, some people develop sleep-eating and sleep-driving habits when using prescription sleeping pills. Happily, researchers have found that many foods, drinks, herbs, and other holistic sleep aids can put you to sleep naturally. Recently, a connection was made between tart cherry juice and adequate shut-eye.
Some natural food-and drink-based sleep aids follow:
1. Cherries...In a small study, participants drank 8 oz. of sour cherry juice in the morning, and another 8 oz in the evening, for 2 weeks and reported better sleep. ALL cherries are naturally high in melatonin (compound that induces sleep) so try eating a cup as a snack before bedtime if you don’t want to drink the juice.
2. Fish…Certain fish and sea creatures contain sleep-inducing TRYPTOPHAN, including shrimp, cod, tuna and halibut. But since not all seafood choices are healthy, stick to catches like Pacific cod from Alaska or pole-caught Albacore tuna from the U.S. or BC.
3. Carb/protein combo…You can also get your tryptophan fix from other things; i.e., warm milk can help you sleep as it contains tryptophan. But the key is to combine carbs with a protein containing tryptophan to help your body better utilize the sleep inducer. For instance, pair a cup of whole grain cereal with organic milk before bedtime.
4. Lemon balm…This lemon-scented member of the mint family has been a super star sleep-inducer for ages. Other benefits include better digestion and decreased agitation. Make lemon balm tea by steeping 2 tsp. of the dried herb in 1 cup of hot water for 7 minutes.
5. Other herbs...If lemon balm is not your cup of tea, try SAGE, another herb that works as a natural sleep aid. Just steep 4 tbsp. in a cup of hot water, steep for 4 hours, strain, reheat to drink. CHAMOMILE tea and VALERIAN teas, other sleep inducers, are also available pre-bagged in natural food stores.
