artickle i found which i thought i'd post

Restless? Don't reach for the sleeping pills just yet.* Many snacks you likely have in your home are loaded with naturally occuring, sleep-summoning substances.*
Here are ten options to help you achieve natural shuteye.

1.* Walnuts

They're packed with tryptophan, that sleep-enhancing amino acid that nudges the production of serotonin and sleep-conjuring melatonin.* What's more, in
a study conducted by the University of Texas, researchers found that walnuts produce melatonin naturally, doubling the nut's effectiveness.

2.* Cheese and Crackers

Warm milk might be the go-to for bedtime, but any dairy will do.* Why? Calcium helps the brain regulate the tryptophan (expect to see that particular amino
acid a lot on this list) to produce more melatonin (that one, too).* Calcium also helps stabilize muscle movements, keeping you from tossing and turning.

3.* Spinach

Rene Ficek, registered dietitian and lead nutrition expert at Seattle Sutton's Healthy Eating, advises Popeye's favorite for its magnesium content.* Chronic
insomnia can be caused by a lack of magnesium, and dining on spinach (along with other infused Mg-infused foods as fish and whole grains) can combat the
deficiency.

4.* Raw garlic

Stave off vampire attacks and sleep better with garlic.* The pungent cousin of the onion is essential for the body's natural production of melatonin and
serotonin.* And the raw stuff is always better, as your body can absorb it more efficiently.* Just don't kiss your bedmate when you wake up--morning garlic
breath is a relationship-ruiner.

5.* Cereal

No, we're not talking about sugar bombs Fruity Pebbles.* Rather, more modest grains like Cheerios.* When combined with milk, they give your body a one-two
punch in the form of carbohydrates and calcium.* Both help summon sleep.

6.* Bananas

In addition to the previously mentioned magnesium, Ficek recommends bananas for their tryptophan.* They'll induce the brain into making more melatonin
and serotonin, relaxing the body and preparing you for a good night's sleep.

7.* Lettuce

Lettuce contains lactucarium, a natural sedative that affects the brain much as opium does.* Well, not exactly the way opium does, but close enough to
promote a good rest for the night.* Liz Weinandy, RD at the Ohio State University Wexner Medical Center, recommends a salad containing fish or chicken,
paired with fruit, yogurt or whole grain crackers to maintain proper blood sugar levels through the night.

8.* Pretzels

True, pretzels will make you thirsty.* But they'll also make you sleepy.* The snacks have a high glycemic index, which means that, after eating them, your
insulin and blood sugar levels will spike.* This reaction will shorten the time it takes to fall asleep, thanks to the induced increase of tryptophan entering
the brain.

9.* Jasmine Rice

Like pretzels, white rice has a high glycemic index, which helps put you to sleep.* But research published by the American Journal of Clinical Nutrition
concluded that, specifically, subjects who ate jasmine rice fell asleep faster than those who ate other types.

10. Elk

Assuming you've got a big rack of elk in your fridge--who doesn't?--you have a ready megadose of tryptophan.* The exotic meat contains more than twice
as much of the sleep-inducing chemical as turkey breast (746 mg per portion, vs. turkey's 333 mg).* Add a side of potatoes or another carb, and you're
asleep in no time.

And there you have Matt's article which I hope gave you some ammunition to at least try.* However, I think it would be a good idea to print out this article
and show it to your doctor, as he/she knows more about your medical condition than either the undersigned or the author of this article.* If you try any
of these suggestions, please share your results with others.

[CANDC]

Ice milk helps me at bedtime. Bananas are good too. Thanks for sharing.

Oatcakes and cottage cheese are my favourite bedtime snack, good to know the calcium may help. Thanks.

[vonmoxie]

I'd read about a banana at night working to help with sleep, and it does work pretty well for me. Which is weird because melatonin pills (and a whole list of prescription sleep aids I've tried) don't do it for me. Sometimes I think our bodies are just more receptive to natural things still in their original packaging. Mine seems to be pretty primitive in that way, anyway.

[Artchic528]

I like a big bowl of cookies and cream ice cream. Makes me nice and sleepy.

[MiddayNap]

I've read cherries are quite the nighttime aid. Not in a sexual sort of way, though my wording would certainly suggest that. I only mean that they help with sleep due to the fact that they contain melatonin.

[Nammu]

Soooo why do people eat Cheerios and bananas in the morning? I always knew there was a reason I preferred pizza for breakfast and cereal for supper...now I know why. Thanks for this.

Originally Posted by CANDC

Ice milk helps me at bedtime. Bananas are good too. Thanks for sharing.

i've never tried ice milk, to be honest not sure i want too.. i certainly don't like normal milk to drink

[BlueGreenTabbyCat]

I find any type of milk helps. I'm lactose intolerant so can only have non dairy types but the non dairy types (soya, almond..etc) seem to work the same. It's a little odd though as the link between sleep and milk is due to hormones cows (naturally) have when being milked and those (naturally existing) hormones promoting sleep. Soya milk and etc obviously wouldn't have these hormones yet they still help me sleep.

[Dan Steffan]

I actually use natural nutrition food like bananas and fruits at night times which helps me at bedtime.

[Blue_Bird]

Thanks for sharing, this is helpful

[Buffy01]

Originally Posted by raging vortex

artickle i found which i thought i'd post

Restless? Don't reach for the sleeping pills just yet.* Many snacks you likely have in your home are loaded with naturally occuring, sleep-summoning substances.*
Here are ten options to help you achieve natural shuteye.

1.* Walnuts

They're packed with tryptophan, that sleep-enhancing amino acid that nudges the production of serotonin and sleep-conjuring melatonin.* What's more, in
a study conducted by the University of Texas, researchers found that walnuts produce melatonin naturally, doubling the nut's effectiveness.

2.* Cheese and Crackers

Warm milk might be the go-to for bedtime, but any dairy will do.* Why? Calcium helps the brain regulate the tryptophan (expect to see that particular amino
acid a lot on this list) to produce more melatonin (that one, too).* Calcium also helps stabilize muscle movements, keeping you from tossing and turning.

3.* Spinach

Rene Ficek, registered dietitian and lead nutrition expert at Seattle Sutton's Healthy Eating, advises Popeye's favorite for its magnesium content.* Chronic
insomnia can be caused by a lack of magnesium, and dining on spinach (along with other infused Mg-infused foods as fish and whole grains) can combat the
deficiency.

4.* Raw garlic

Stave off vampire attacks and sleep better with garlic.* The pungent cousin of the onion is essential for the body's natural production of melatonin and
serotonin.* And the raw stuff is always better, as your body can absorb it more efficiently.* Just don't kiss your bedmate when you wake up--morning garlic
breath is a relationship-ruiner.

5.* Cereal

No, we're not talking about sugar bombs Fruity Pebbles.* Rather, more modest grains like Cheerios.* When combined with milk, they give your body a one-two
punch in the form of carbohydrates and calcium.* Both help summon sleep.

6.* Bananas

In addition to the previously mentioned magnesium, Ficek recommends bananas for their tryptophan.* They'll induce the brain into making more melatonin
and serotonin, relaxing the body and preparing you for a good night's sleep.

7.* Lettuce

Lettuce contains lactucarium, a natural sedative that affects the brain much as opium does.* Well, not exactly the way opium does, but close enough to
promote a good rest for the night.* Liz Weinandy, RD at the Ohio State University Wexner Medical Center, recommends a salad containing fish or chicken,
paired with fruit, yogurt or whole grain crackers to maintain proper blood sugar levels through the night.

8.* Pretzels

True, pretzels will make you thirsty.* But they'll also make you sleepy.* The snacks have a high glycemic index, which means that, after eating them, your
insulin and blood sugar levels will spike.* This reaction will shorten the time it takes to fall asleep, thanks to the induced increase of tryptophan entering
the brain.

9.* Jasmine Rice

Like pretzels, white rice has a high glycemic index, which helps put you to sleep.* But research published by the American Journal of Clinical Nutrition
concluded that, specifically, subjects who ate jasmine rice fell asleep faster than those who ate other types.

10. Elk

Assuming you've got a big rack of elk in your fridge--who doesn't?--you have a ready megadose of tryptophan.* The exotic meat contains more than twice
as much of the sleep-inducing chemical as turkey breast (746 mg per portion, vs. turkey's 333 mg).* Add a side of potatoes or another carb, and you're
asleep in no time.

And there you have Matt's article which I hope gave you some ammunition to at least try.* However, I think it would be a good idea to print out this article
and show it to your doctor, as he/she knows more about your medical condition than either the undersigned or the author of this article.* If you try any
of these suggestions, please share your results with others.

I will definitely have to try those out.

[Breaking Dawn]

Thank you, @raging vortex, for all your information!!

Great list, raging vortex! Thanks for sharing!

[Angelique67]

As helpful now as it was in 2015. Thank you!!!

[SheriGoddart]

Great thread! Thanks for the helpful tips. I have been suffering from insomnia for a long time. It became especially aggravated when my symptoms of menopause began to manifest. Therefore, I now try to adhere to the most correct recommendations in order to reduce the symptoms.

[princesscookie19]

Originally Posted by raging vortex

i've never tried ice milk, to be honest not sure i want too.. i certainly don't like normal milk to drink

ICE MILK sounds Delicious .. I like coke-a-cola @ 1 am sometimes.... I always get up @ night time and I go for a glass of milk..maybe not ICE COLD but it always soothes my throat

[Breaking Dawn]

Hmmm....,I thought icemilk was like icecream, except it's made with milk instead of cream.

[justlexi93]

Drinking a cup of milk helps me get a good night's sleep like how eating a chocolate bar helps me to have a good mood throughout the day.