- Step 1: Give yourself time to digest Eat no less than four hours before turning in. Avoid any before-bed snacks, especially grains and sugars.
- Step 2: Digest high protein Digest high-protein food, such as meat, fish, greens, and eggs, late in the day. The amino acid L-tryptophan, which these provide, will release melatonin and serotonin for good sleep.
- Step 3: Calm the mind Include dairy products, broccoli, chickpeas, nuts, and seeds in your meal a few hours before bed to elevate calcium and magnesium levels. Research shows that calcium and magnesium calm the mind.
- TIP: Always avoid alcohol and caffeine before bed, or entirely, as these can disrupt sleep.
- Step 4: Eat salad with fruit Eat salads with fruits, such as apples or pears, which are known to calm the digestive system.
- Step 5: Consume comfort foods Consume comfort foods like chicken soup that encourage fond memories and make you happy and restful.
- TIP: Eating a light and healthy diet will keep your weight down and guard against sleep apnea.
- Step 6: Drink tea Drink chamomile tea with ginger before going to bed to aid and settle your digestive system. Warm milk can be a sleep aid as well.
- FACT: Did you know? The world’s largest cupcake was baked in 2009. It contained 2 million calories and was sold in pieces to benefit breast cancer research.
You Will Need
- High-protein foods
- Foods high in calcium and magnesium
- Salad with fruit
- Comfort food
- Chamomile tea
- Warm milk