Kiwis are rich in serotonin, hormone and neurotransmitter that promotes sleep. Cheese and whole-wheat crackers contain 80% carbohydrates and 20% proteins, the best ratio for boosting serotonin. But skip aged cheeses, such as Parmesan...they have an amino acid that can raise levels of stimulating chemicals. Tart cherry juice contains high levels of the hormone melatonin, which may help you sleep longer and more soundly. Also...peanut butter on toast...or a small serving of fruit and yogurt. Reason: The protein in these snacks contains the amino acid tryptophan. The carbohydrates make tryptophan more available to your brain, where the relaxation neurotransmitter serotonin is produced. Contact our chiropractors today for all natural, whole food supplements to support sleep.
Michael Breus, PhD, author of The Sleep Doctor's Diet Plan, writing in Shape. Tasneem Bhatia, MD, medical director and founder, Atlanta Center of Holistic & Integrative Medicine, writing in Prevention.