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.


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.”


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.


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.


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.


Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (

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

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