T e Baby Sleep Book: T e Complete Guide to a Good Night’s Rest for the Whole Family, “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep- inducing substance melatonin. T is explains


6 7


why dairy products, which contain both tryptophan and calcium, are some of the top sleep-inducing foods.”


Bananas. Rich in potassium, magnesium, tryptophan and vitamin B6


, which are used to make 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; pineapple juice and orange juice also raised those levels.


restorative, slow-wave sleep, concluded a study in the journal Nutrition. Plus,


8 9


walnuts are a good source of tryptophan, which helps make serotonin and melatonin; University of Texas researchers also found that walnuts contain their own source of melatonin.


Dark leafy greens. Kale, spinach and collard greens are among the


magnesium-rich greens that can help us de-stress and go to sleep, says Dr. Raj Dasgupta, a professor of pulmonary and sleep medicine at the University of Southern California, Los Angeles.


10


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


and author of Fast Asleep but Wide Awake: Discover the Secrets of Restorative Sleep and Vibrant Energy, counsels her clients to start


at breakfast by eating eight almonds and two dates. These two fiber-rich foods are able to slowly help produce melatonin for later in the day.


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


Meditation, HYPNOSIS, NLP


Diane L. Ross, M.A.


Certified Hypnotist, Neurolinguistic Programming Practitioner Releasing Blocks, Regressions,


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Private and Group Sessions Classes Also Available on CD 407-898-7918


www.dianeross.com


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www.meditationsformiracles.com June 2018 27


Walnuts. Eating a handful of walnuts an hour before bedtime provides fi ber- supporting,


Calcium-fortifi ed yogurt. According to Dr. William Sears, a pediatrician in Pasadena, California, and author of


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