Pinoy Nurses & PT

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The romatic way

Sleep-Friendly Foods 1. MELATONIN RICH FOODS Melatonin is a natural sleep enhancer, and luckily, you’ll find it in many fruits and vegetables. Cherries, corn, asparagus, tomatoes, grapes, broccoli, and cucumbers all contain this sleep-inducing hormone. And, one of the best natural sources for melatonin is tart cherry juice. ... 2. OMEGA-3 FOODS When you consume a high level of omega-3 fatty acids, this actually helps your body produce melatonin. Eating a variety of seafood items, like salmon, tuna, and even shrimp is your best bet to increase melatonin production. So, go ahead and enjoy that shrimp cocktail for a great night of sleep. 3. TRYPTOPHAN-INFUSED FOODS Tryptophan is an amino acid, and when you consume it, your body turns it into the neurotransmitter serotonin, which is eventually converted intomelatonin! Turkey is famously rich with tryptophan, which is why taking a nap after the holiday meal is a tradition for almost everyone. You’ll also find tryptophan in chicken, fish, beans, nuts, and various vegetables. Foods to Avoid this Season 1. BANANAS If you think bananas are healthy, you’re right! But, while they are a great source of potassium and fiber, eating bananas can actually increase mucus production in your mouth and throat, which can worsen the breathing problems associated with sleep apnea. So, hit the pause button on, or at least limit, bananas. 2. FATTY MEATS Meats like steaks, burgers, bacon, pork, lamb, and sausage are all high in saturated fats, and eating too much of them can cause inflammation throughout the body. This can, in turn, lead to cardiovascular issues, which is always a big risk for someone with obstructive sleep apnea. Lean meats like fish and chicken are sleep apnea-friendly alternatives. 3. HIGH-FAT DAIRY PRODUCTS Just like with bananas, high-fat dairy products like whole milk, cream, and heavy cheeses can increase your body’s mucus production. Eating them too often can also lead to weight gain, which is one of the leading risk factors for sleep apnea.

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