Need to Sleep? Top 10 Foods - UK-Muscle Body Building Community

Peg · 28-01-2007, 08:38 PM

Top 10 Foods for a Good Night's Sleep
Posted Tue, Jan 23, 2007, 6:32 pm PST RealAge.com

What is the secret to getting a solid 7 to 8 hours of sleep? Head for the kitchen and enjoy one or two of these 10 foods. They relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones - serotonin and melatonin - flowing. Yawning yet?

Bananas. They're practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.

Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect - it's the perfect natural antidote for restless minds/bodies.

Warm milk. It's not a myth. Milk has some tryptophan - an amino acid that has a sedative - like effect - and calcium, which helps the brain use tryptophan. Plus there's the psychological throw-back to infancy, when a warm bottle meant "relax, everything's fine."

Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that's linked to alertness.

Potatoes. A small baked spud won't overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.

Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you've got the munchies, it's filling too.

Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.

Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They're rich in omega-3 fatty acids, a natural mood lifter.

Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it's converted to serotonin and quietly murmurs "time to sleep."

Turkey. It's the most famous source of tryptophan, credited with all those Thanksgiving naps. But that's actually modern folklore. Tryptophan works when your stomach's basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you've got one of the best sleep inducers in your kitchen.

What if none of these foods help you get your zzz's? Check out your sleep habits with this quick RealAge test to find out what?s keeping you up at night. http://www.realage.com/health_guides/RLS/intro.aspx

LEWIS · 28-01-2007, 08:56 PM

very interesting read, my wife said she feels tired in work all the time, now after this read we can fingepoint it as being almonds and potatoes that she eats daily

thanks for this one

ewokbowes · 28-01-2007, 09:23 PM

Interesting, i'll be giving this a go tonight, I don't remember the last time i had a good nights kip.

Nidge · 29-01-2007, 05:21 AM

Quote:

Originally Posted by ewokbowes

Interesting, i'll be giving this a go tonight, I don't remember the last time i had a good nights kip.

Same here to mate, I'm forever getting up to go to the toilet, I get up about 5 times a night.

Nine Pack · 29-01-2007, 08:43 AM

I always try to get my clients who I formulate diets for to eat a good complex carb before bed. As well as it having positive effects on sleep patterns, the theory that eating after a certain time will make you fat is just an old wives tale and should be disregarded.
If your metabolic state is right, i.e. if you have eaten at the right intervals & taken the right foods on board, your body will be more than able to cope with the supper meal. It will actually spare muscle tissue as the carbs are used to replenish blood sugar & glycogen reserves overnight during what is essentially an 8 hour fast, instead of the body having to use dietary protein, or worse, muscle tissue to do this.

<JAY_JAY> · 29-01-2007, 08:18 PM

thats a good read thanks...
i v always said i felt much better and more relaxed when eating carbs late at night, and sleep like a baby, ppl would tell me thats bollocks, you will get fat, finally something to put my mind at rest, wholemeal toast, oats, and maybe evan the odd bannana now it is,and without guilt, good stuff....
bannanas are quaity anyhow now theres something which always makes me feel relaxed and calm mentally after eating them, strange because i eat 1 before training also and it makes my workouts alot more energetic...
good things thoses bannanas, must be why monkeys love them so much and swing about like nutters.
also when adding one to my morning shake 60g oats 40g protein it also make the shake alot more tastey, and removes the oaty bits that would normaly be there...
it now my fav meal of the day...
never thought i d look forward to my breky...:lift:
now i can have the same for supper....

pookie69 · 29-01-2007, 09:27 PM

Quote:

Originally Posted by Nine Pack

the theory that eating after a certain time will make you fat is just an old wives tale and should be disregarded.

Really?

I always thought that it was just the way your body works - that metabolic rate slows down as your body primes itself for sleep. Could you put up some more info please if you have it? I'M INTRIGUED NOW!

Nine Pack · 29-01-2007, 09:40 PM

Kinda said it in a nutshell already, but basically, if you have irregular meal patterns then the body will not know where the next meal is coming from, so an influx of carbs at bedtime will be directed towards fat stores as the BMR will be slower to protect itself from the percieved lack of food coming in.
The more regular our meals, the higher the BMR & the body knows food is plentiful so it does not have to resort to drastic survival mechanisms. It will utilise the carbs for blood sugar & glycogen replenishment, and allow dietary protein to be used where we want it to be used. When we sleep, the body undergoes a lot of repair & recuperation, so why starve it of a necessary tool?

I have porridge all through my contest diets. In the past I did'nt do & I lost muscle as a result.

pookie69 · 29-01-2007, 10:19 PM

Right. I think I understand what you are saying. Hmmm... what's a regular meal pattern? Every 3 hours? That's what I aim for.

Thanks a lot for clearing that up btw. Appreciated!

28-01-2007, 08:38 PM	#1 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Need to Sleep? Top 10 Foods Top 10 Foods for a Good Night's Sleep Posted Tue, Jan 23, 2007, 6:32 pm PST RealAge.com What is the secret to getting a solid 7 to 8 hours of sleep? Head for the kitchen and enjoy one or two of these 10 foods. They relax tense muscles, quiet buzzing minds, and/or get calming, sleep-inducing hormones - serotonin and melatonin - flowing. Yawning yet? Bananas. They're practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant. Chamomile tea. The reason chamomile is such a staple of bedtime tea blends is its mild sedating effect - it's the perfect natural antidote for restless minds/bodies. Warm milk. It's not a myth. Milk has some tryptophan - an amino acid that has a sedative - like effect - and calcium, which helps the brain use tryptophan. Plus there's the psychological throw-back to infancy, when a warm bottle meant "relax, everything's fine." Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that's linked to alertness. Potatoes. A small baked spud won't overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk. Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - plus if you've got the munchies, it's filling too. Almonds. A handful of these heart-healthy nuts can be snooze-inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium. Flaxseeds. When life goes awry and feeling down is keeping you up, try sprinkling 2 tablespoons of these healthy little seeds on your bedtime oatmeal. They're rich in omega-3 fatty acids, a natural mood lifter. Whole-wheat bread. A slice of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it's converted to serotonin and quietly murmurs "time to sleep." Turkey. It's the most famous source of tryptophan, credited with all those Thanksgiving naps. But that's actually modern folklore. Tryptophan works when your stomach's basically empty, not overstuffed, and when there are some carbs around, not tons of protein. But put a lean slice or two on some whole-wheat bread mid-evening, and you've got one of the best sleep inducers in your kitchen. What if none of these foods help you get your zzz's? Check out your sleep habits with this quick RealAge test to find out what?s keeping you up at night. http://www.realage.com/health_guides/RLS/intro.aspx __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight."

28-01-2007, 08:56 PM	#2 (permalink)
LEWIS Getting HUGE! Join Date: Oct 2005 Location: south wales Posts: 1,138	Re: Need to Sleep? Top 10 Foods very interesting read, my wife said she feels tired in work all the time, now after this read we can fingepoint it as being almonds and potatoes that she eats daily thanks for this one

28-01-2007, 09:23 PM	#3 (permalink)
ewokbowes Too much PT isn't enough PT Join Date: Apr 2006 Location: durham Posts: 142	Re: Need to Sleep? Top 10 Foods Interesting, i'll be giving this a go tonight, I don't remember the last time i had a good nights kip. __________________ Never be the grey man

29-01-2007, 08:43 AM	#5 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,717	Re: Need to Sleep? Top 10 Foods I always try to get my clients who I formulate diets for to eat a good complex carb before bed. As well as it having positive effects on sleep patterns, the theory that eating after a certain time will make you fat is just an old wives tale and should be disregarded. If your metabolic state is right, i.e. if you have eaten at the right intervals & taken the right foods on board, your body will be more than able to cope with the supper meal. It will actually spare muscle tissue as the carbs are used to replenish blood sugar & glycogen reserves overnight during what is essentially an 8 hour fast, instead of the body having to use dietary protein, or worse, muscle tissue to do this. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage.

29-01-2007, 08:18 PM	#6 (permalink)
<JAY_JAY> Gym Addict Join Date: Jan 2007 Location: Newcastle. Posts: 123	Re: Need to Sleep? Top 10 Foods thats a good read thanks... i v always said i felt much better and more relaxed when eating carbs late at night, and sleep like a baby, ppl would tell me thats bollocks, you will get fat, finally something to put my mind at rest, wholemeal toast, oats, and maybe evan the odd bannana now it is,and without guilt, good stuff.... bannanas are quaity anyhow now theres something which always makes me feel relaxed and calm mentally after eating them, strange because i eat 1 before training also and it makes my workouts alot more energetic... good things thoses bannanas, must be why monkeys love them so much and swing about like nutters. also when adding one to my morning shake 60g oats 40g protein it also make the shake alot more tastey, and removes the oaty bits that would normaly be there... it now my fav meal of the day... never thought i d look forward to my breky...:lift: now i can have the same for supper....

29-01-2007, 09:40 PM	#8 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,717	Re: Need to Sleep? Top 10 Foods Kinda said it in a nutshell already, but basically, if you have irregular meal patterns then the body will not know where the next meal is coming from, so an influx of carbs at bedtime will be directed towards fat stores as the BMR will be slower to protect itself from the percieved lack of food coming in. The more regular our meals, the higher the BMR & the body knows food is plentiful so it does not have to resort to drastic survival mechanisms. It will utilise the carbs for blood sugar & glycogen replenishment, and allow dietary protein to be used where we want it to be used. When we sleep, the body undergoes a lot of repair & recuperation, so why starve it of a necessary tool? I have porridge all through my contest diets. In the past I did'nt do & I lost muscle as a result. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage.

29-01-2007, 10:19 PM	#9 (permalink)
pookie69 Robot In Disguise Join Date: Apr 2006 Location: London Posts: 201	Re: Need to Sleep? Top 10 Foods Right. I think I understand what you are saying. Hmmm... what's a regular meal pattern? Every 3 hours? That's what I aim for. Thanks a lot for clearing that up btw. Appreciated! __________________ One day my arms will look big WITHOUT the pump! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

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