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1、SleepPromoting(andSleep-Stealing)FoodsFromalmondstocherriestooatmeal,somefoodsencourage(orworkagainst)sweetdreamsByAngelaHauptJuly19,2012Tossingandturning.Long,sleeplessnights.They'redraining,frustrating,and,well,exhausting—physicallyandmentally.Andthey'reusuallyunnecessary,expertssay,bu
2、tcanbecounteractedbyminordietarytweaks.Indeed,whatyouputinyourmouthcandirectlyaffecthowmanyZZZscomeout."Themajorityofpeoplewithday-to-dayinsomniacouldbesleepinglikepuppiesiftheymadejustafewchanges,"saysJacobTeitelbaum,medicaldirectoroftheFibromyalgiaandFatigueCenters,whicharelocatednatio
3、nwide,andauthorofFromFatiguedtoFantastic."Andifyouknowhowtoeatright?You'regoingtobewayaheadofthegame."Fromcherriestoalmonds,considerthesesoothing,snooze-inducingfoods:Bananas.Makethemadailystaple.They'repackedwithpotassiumandmagnesium,nutrientsthatdoubleasnaturalmusclerelaxants.Plus,they
4、containthesleep-inducingaminoacidtryptophan,whichultimatelyturnsintoserotoninandmelatonininthebrain.Serotoninisaneurotransmitterthatpromotesrelaxation;melatoninisachemicalthatpromotessleepiness.Ittakesaboutanhourfortryptophantoreachthebrain,soplanyoursnackaccordingly.Protein.High-protein
5、foodspromotesleep,andtheyalsofightacidreflux,Teitelbaumsays.That'simportant,sinceheartburnoftenflaresupatnight,makingsleepallbutimpossible.Smartbetsforabedtimesnack:twoslicesofleanmeatorcheese,ahardboiledegg,orsomecottagecheesemixedwithfreshfruit.Almonds.They'refullofprotein.Andtheyalsop
6、rovideasoliddoseofmagnesium,promotingsleepandmusclerelaxation.Chowdownonahandfulbeforebed,orspreadsomealmondbutterontoast.Milk.Downingawarmglasswillencouragesweetdreams,suggestsDonaldHensrud,chairofthedivisionofpreventivemedicineattheMayoClinicinRochester,Minn.It'sfulloftryptophan,soitwi
7、llhaveasedativeeffect.Plus,it'sagoodsourceofcalcium,whichhelpsregulatetheproductionofmelatonin."Ifyoucan'tsleeporifyou'rewakingupinthemiddleofthenight,getoutofbedandhavesomemilk,"Hensrudsays.Makeitevensweeterwithateaspoonofhoney.Cherries.They'reoneoftheonlynaturalsourceso
