Top 10 Foods to Help You Have a Long Winter's Nap

Ever find it hard to get a good night of sleep during the hustle and bustle of the holiday season? Here are some basic foods that could help you get a full eight hours. They aid in the relaxation of tense muscles, quiet an anxious mind and get calming, sleep-inducing hormones flowing.

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

2. 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 and bodies.

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

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

5. Potatoes -- A small baked spud will not 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.

6. 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. If you have the munchies, it’s filling too.

7. 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.

8. Flax seeds -- If the holiday blues have you feeling down and awake at night, try sprinkling two tablespoons of these healthy little seeds on your bedtime oatmeal. They’re rich in omega-3 fatty acids, a natural mood lifter.

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

10. Turkey -- Turkey is the most famous source of tryptophan, credited with all those Thanksgiving naps. However, that is actually modern folklore. Tryptophan works when your stomach’s empty, not over-stuffed, and when there are some carbs around, not tons of protein. However, put a lean slice or two on some whole wheat bread mid-evening, and you have one of the best sleep inducers in your kitchen.

Not sleeping well can have a significant impact on your daily life and can potentially cause serious consequences to your health. At Barnes-Jewish St. Peters Hospital, our Sleep and Breathing Lab can provide an accurate diagnosis and an effective treatment of sleep disorders, so you can be rested and healthy during the holidays and all year long. For more information about the Sleep and Breathing Lab or to schedule an appointment, call 636.916.9739.