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the production of vitamin B6


, which helps


make melatonin. A recent study from the University of Pennsylvania published in Sci- entific Reports found that eating more fish led both to better sleep and improved cognitive function in children.


restorative “slow- wave” sleep, according to the Journal of Clinical Sleep Medicine.


5


nia, and author of Te Baby Sleep Book: Te Complete Guide to a Good Night’s Rest for the Whole Family, “Calcium helps the brain use the amino acid tryptophan to manufac- ture the sleep-induc- ing substance mela- tonin. Tis explains why dairy products, which contain both tryptophan and calcium, are some of the top sleep-induc- ing foods.”


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melatonin, bananas help promote good sleep. A study in the Journal of Pineal Research found that men that ate two bananas at a time for a week had a rise in melatonin that reached a peak two hours later; pine- apple juice and orange juice also raised those levels.


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walnuts an hour be- fore bedtime provides


8 June 2018 31


Walnuts. Eating a handful of


Bananas. Rich in potassium, magnesium, tryptophan and vi- tamin B6


Calcium-fortified yogurt. Ac- cording to Dr. William Sears, a pediatrician in Pasadena, Califor-


Fiber-rich foods. Choices such as chia seeds, nuts and whole grains help promote


fiber- supporting, restorative, slow-wave sleep, concluded a study in the journal Nutrition. Plus, walnuts are a good source of tryptophan, which helps make sero- tonin and melatonin; University of Texas researchers also found that walnuts con- tain their own source of melatonin.


and collard greens are among the magne- sium-rich greens that can help us de-stress and go to sleep, says Dr. Raj Dasgup- ta, a professor of pulmonary and sleep medicine at the University of Southern California, Los Angeles.


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Dark leafy greens. Kale, spinach


of Fast Asleep but Wide Wake: Discov- er the Secrets of Restorative Sleep and Vibrant Energy, counsels her clients to start at breakfast by eating eight almonds and two dates. Tese two fiber-rich foods are able to slowly help produce mel- atonin for later in the day.


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Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).


Almonds and dates.Nerina Ramlakhan, Ph.D., a London sleep therapist and author


A community needs a soul if it is to become a true home for human beings. You… the people, must give it this soul. — Pope John Paul II


Experience the Power and Presence that Can Change Your Life Unity Church of Raleigh is a loving, thriving, fun, spiritual


, which are used to make


community that experiences and expresses the Power of God every day, in every way. With a teaching based on positive, practical Christianity, UCR empowers lives of Peace, Love and Joy.


Join us for a whole new way of doing and being church: Inspiring Sunday service for adults and youth • Uplifting music Classes, book clubs, small groups


We encourage self-discovery and personal growth, and believe that acceptance, respect, love and support for one another leads to a


lasting bond as a community and spiritual family. We welcome you wherever you may be on your personal spiritual journey.


SUNDAY MORNING SERVICES: Prayer and Meditation . . . . 9:45 – 10:15am Sunday Celebration . . . . . . 10:30 – 11:45am


5124-108 Departure Drive, Raleigh 919-870-7364 unitychurchofraleigh.org


Unity: A positive path for spiritual living and a way of life that can lead to greater health, prosperity, happiness and peace of mind.


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