Relax by Eating Healthy Foods

Program Description
Some foods promote sleep and relaxation, while other foods inhibit it. A sleep-inducing agent found in many foods is tryptophan. This amino acid is a precursor to serotonin, a brain neurotransmitter that promotes sleep. Foods that contain tryptophan include milk, oatmeal, yogurt and apricots. Additionally, whole wheat, brown rice and other complex carbohydrates have a calming effect on your nervous system because they too enhance your body’s serotonin levels.
Alternatively, caffeine, most commonly ingested by drinking coffee, soda, tea, and energy drinks, stimulates your central nervous system and inhibits your ability to relax. Sugary foods and refined carbohydrates can also inhibit relaxation by raising your blood sugar levels, while high protein foods may inhibit relaxation by blocking the synthesis of serotonin. Relax by eating foods that will promote sleep and avoid those that will inhibit relaxation.

Actions
1. Avoid high-protein foods 1-2 hours before your bedtime.

2. Avoid foods that may cause gas or indigestion (spicy foods, beans, peanuts, etc), as this will likely disturb your sleep.

3. Avoid smoking, as nicotine is a neurostimulant.

4. Eat a snack high in complex-carbohydrates before bedtime to promote better sleep.

5. To relax, drink a glass of warm milk with honey to boost serotonin levels in your body.