SLEEP HYGIENE TIP OF THE WEEK: Eat your melatonin

If you struggle to fall asleep at night, but do not want to use pharmaceuticals, you may be convinced by some to take a melatonin supplement.

What people don't know is that studies examining artificial melatonin's safety and efficacy aren't particularly conclusive.

This latest study referred to in a recent edition of the Huffington Post questions current dosages and warns that we may be doing more harm than good to our circadian rhythms by using artificial, "exogenous" supplements.

But it couldn't hurt to eat a small snack that contains naturally occurring dietary melatonin, could it?

If you keep the snack small and low-fat and eat it just before bed. The snack ideas listed below may turn out to be the naturally safe and effective method you need to help you fall asleep. Or you may not... but trying these options couldn't hurt.

Some of these edibles also supply small amounts of tryptophan or serotonin, which don't directly increase melatonin production, but which help the body to better utilize the natural, "endogenous" melatonin that already exists.

Almonds ~ Bananas ~ Barley ~ Cheese and crackers ~ Goji berries ~ Milk ~ Oats ~ Oranges ~ Pineapple ~ Potatoes ~ Pumpkin ~ Raspberries  ~ Rice ~ Sour cherries ~ Sweet corn ~ Sweet potatoes ~ Tomatoes ~ Walnuts ~ Yogurt

LAST CALL! December's SleepyHeadCENTRAL Poll: Midnight Snacks

QUESTION... How often do you partake in midnight snacks? Take our poll now!
Click on the answer/answers that best fit your experience in the green box in the upper left corner of this page. Poll results are collected through the end of the month and announced in the following month's newsletter.

December's SleepyHeadCENTRAL Poll: Midnight Snacks

QUESTION... How often do you partake in midnight snacks? Take our poll now!
Click on the answer/answers that best fit your experience in the green box in the upper left corner of this page. Poll results are collected through the end of the month and announced in the following month's newsletter.

VISIONS OF SUGARPLUMS || Sleep Hygiene Tip of the Week: 10 foods to avoid eating right before bed

If you are going to eat late at night, such as at a party or for a midnight snack, you could do better by avoiding the following 10 foods. Consuming these could lead to problems with overstimulation, repeated trips to the bathroom at night, gastroesophageal reflux disease (GERD) or heartburn and/or low metabolism leading to weight gain and potential obesity. 

1. Bacon and other smoked meats contain high levels of the amino acid tyramine; consuming these triggers the release of norepinephrine in the brain, leading to wakefulness rather than sleepiness. 
2. Celery is a natural diuretic. What this means is, if you eat a bunch of celery at bedtime, you may need to get up to use the bathroom as your body processes it. 
3. Chocolate has caffeine in it and this will, naturally, stimulate your brain and keep you awake. Studies also show that candy bars right before bed can lead to nightmares. 
4. Cheese before bedtime is going to be a troublesome gut bomb. Just because it is dairy doesn't mean it will be good for you like a glass of warm milk will be. 
5. Citrus fruits are high in acid, which is not the best thing to consume right before going to bed, especially if you also consume something that is high in fat. Fat and acid in the stomach while you sleep do not mix well and can lead to troublesome reflux. 
6. Fatty meats like hamburger and steak may have good quantities of sleep-promoting properties like tryptophan, but the fat and general texture of these foods will slow down digestion and lead to indigestion and heartburn if eaten too close to bedtime. 
7. Ice Cream's high fat is harder to digest, will relax the esophageal sphincter, leading to potential reflux, and the sugar bomb will keep you awake before leading to a hypoglycemic crash. On top of that, the sugar will not be burned off as energy; the body will convert it to fat as a result. You can't win.
8. Nuts may consist of healthy fats, but they are fats, nonetheless and will be harder to digest and potentially lead to heartburn. 
   
9. Pizza's combination of high acid and high fat products is practically a guarantee of heartburn at bedtime, and many people overeat this highly popular food. Best to save your pizza cravings for earlier in the day.
10. Spicy foods do a couple of things to the body: first, they stimulate all kinds of processes, which can disrupt sleep, and second, they inspire the body to generate a higher temperature. Your body, when getting ready for sleep, actually wants to cool down, so this late-night thermal boost can make it hard to sleep.

December's SleepyHeadCENTRAL Poll: Midnight Snacks

QUESTION... How often do you partake in midnight snacks? Take our poll now!
Click on the answer/answers that best fit your experience in the green box in the upper left corner of this page. Poll results are collected through the end of the month and announced in the following month's newsletter.

December's SleepyHeadCENTRAL Poll: Midnight Snacks

Yes, that's right! This is our
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curate sleep health information!

QUESTION... How often do you partake in midnight snacks? Take our poll now!
Click on the answer/answers that best fit your experience in the green box in the upper left corner of this page. Poll results are collected through the end of the month and announced in the following month's newsletter.