The Best Sleep Hacks, All In One Chart

April 2, 2015 12:03 PM

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When To Eat: 90 minutes before bedtime How Much: 1/2 cup cooked oatmeal, 1 cup milk, 1 teaspoon honey Heart-healthy oatmeal may already be your breakfast of choice, but it might be time to flip flop your routine. Oats are one of the few foods that contain melatonin, a.k.a. the “Dracula of hormones,” which helps you fall asleep each night by relaxing the body after the sun sets. Melatonin production decreases as we age, which is why more seniors suffer from insomnia and why it’s important to combat sleeplessness by eating melatonin-rich foods. Add some warm milk, which contains melatonin and tryptophan – the amino acid found in turkey that makes us sleepy – and stir in a teaspoon of honey, which is a natural relaxant – and you’ve got a perfectly healthful bedtime treat to help lull you off to dreamland.

When To Eat: 90 minutes before bedtime How Much: 1/2 medium banana and 23 almonds (approx. 1 ounce) Chock full of potassium, which stimulates slow-wave sleep (a.k.a. deep sleep) according to new research, and sleep-inducing magnesium, bananas are the veritable superstars of sleep! Couple them with a...

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