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17 Sneaky Foods That Make You Sleepy

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17 Sneaky Foods That Make You Sleepy

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Catching up on your ZZZs might be easy as tweaking your diet add these sleep inducing snacks to your grocery list for less tossing and turning and don't forget about the sneaky energizers that mess with your shuteye.

Foods That Make You Sleepy

BETSY FARRELL
Stick to these late night bites and peaceful slumber will be yours.

Figs

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"Figs pack potassium, magnesium, calcium and iron" said Jaclyn London, MS, RD, CDN Nutrition Director at the Good Housekeeping Institute. "These minerals help with blood flow and muscle contraction that are key for falling asleep." Besides crushing your dessert craving every fig also packs additional fiber that will keep you full.

Watermelon

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It's all in the name each two cup serving is half you guessed it water that will hydrate you before bed and eliminate post dinner hunger pains because of the fiber and volume.

Sweet Potato Toast

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Swap baked sweet potatoes for traditional nighttime toast advises London. "Sweet potatoes are perfect sources of potassium, calcium and magnesium that will help you relax" she said. Top with a drizzle of honey and pinch of sea salt or a tablespoon of nut butter for a post dinner treat.

Pistachios

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Pistachios hit the sleep inducing jackpot packing in protein vitamin B6 and magnesium all of that contribute to better sleep refrain from a shell cracking frenzy though. "Don't exceed a one ounce portion of nuts" London warns. "Anything very high in calories can have the reverse effect of keeping you awake"

Prunes

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The nutrients in dried plums vitamin B6, calcium and magnesium to name a few help make melatonin the hormone that regulates sleep. Use prunes like a whole grain toast topping mix them into trail mix or eat them on their own about thirteen minutes before bedtime.

Canteloupe

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Because dehydration can affects your ability to fall and stay asleep not to mention your energy levels overall choosing watery fruits like melon will make up for any deficits. London also recommends thirst quenching apples, pears and oranges.

String Cheese

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Still can't silence those stomach grumbles? Your kids' snack stash may come in handy. Part skim mozzarella cheese also known as string cheese provides a satisfying protein especially if you mix it with whole grain crackers.

Nut Butter

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Almond or peanut butter also pack in filling protein too spread it on graham crackers, a banana or that sweet potato toast. Once more time keep your dollop under a tablespoon so you are not feeling so stuffed before heading to bed.

Herbal Teas

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No surprise here but herbal tea has tons of snooze promoting properties. "Chamomile tea is perfect for calming nerves before bedtime" said London. "It's also hydrating and stomach soothing same like ginger tea."

Oatmeal

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It might be a favorite for breakfas, but you may want to mix a bowl of oatmeal with some coffee to make it through the day. "Grains in oatmeal trigger insulin production much like whole grain bread" says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy oats are also rich in melatonin that relaxes the body and helps you fall asleep."

Almonds

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Just a handful of these and you will be dozing off in no time pasquella says almonds contain tryptophan and magnesium that both help to naturally decrease muscle and nerve function while also steadying your heart rhythm.

Cherries

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The best way to get a good night's sleep is to increase your melatonin intake recommends Michelle Dudash a registered dietician Cherries along with nuts and oats are a natural source of melatonin. When eaten regularly they can help regulate your sleep cycle.

Turkey

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The battle of the turkey is still being fought today some experts say it has no effect on sleep and the annual Thanksgiving food coma is caused by the amount of food you eat not the bird itself. But as Dr. Oz Garcia, MS, PhD said turkey does have tryptophan in it that gets metabolized into serotonin and melatonin  of the main chemicals responsible for your dozing off.

Dark Chocolate


Don't worry you can eat chocolate day and night dark chocolate contains serotonin that relaxes your body and mind not to mention the other health benefits dark chocolate has as well.

Bananas

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The magnesium and potassium in bananas serve as muscle and nerve relaxants. Dudash said that the vitamin B6 found in the fruit converts tryptophan into serotonin increasing more relaxation.

Hummus

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This Middle Eastern spread is another great source of tryptophan said Pasquella. "If you are waking up hungry in the middle of the night that usually means you are not getting enough calories during the day" she said. Eat hummus during the day for better sleep and aim for three small meals overall plus two snacks if needed."

Foods That Keep You Awake

BETSY FARRELL
Check the clock before indulging in these favorite treats or risk of staying wake all night long.

Chicken Tenders

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No surprise here: Fried foods can sit in your stomach long after you chow down. "Because they take awhile to digest and absorb they are prime to give you heartburn if you eat them too close to bed" London said. Opt for grilled versions and don't lay down for at least 30 minutes after your meal to improve digestion.

Soy Sauce

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Hold back on dunking your sushi unless you want to wake up in the middle of the night parched just one teaspoon of soy sauce contains more than half of your daily value for sodium according to London. Choose low sodium versions and push forward dinnertime to at 2 hours before bed.

Peppermints

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Minty fresh candy and gum act as stimulants not relaxers so put those sticks away till tomorrow London advises.

Burgers

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Don't swing by the drive-thru if you want to hit the hay early. High-fat foods like burgers and pizza take longer to digest, messing with your sleep.

Orange Juice

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Squeezed citrus such as orange and grapefruit juices may trigger a nasty case of heartburn warns London. The acidic foods can cause reflex in some people so steer clear if you want to rest easy.

Processed or Smoked Meats

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Leave this one on the deli counter processed meats contain high levels of sodium that will have waking you up and reaching for a glass of water. These meats also are not the healthiest ones to munch on either, sleep patterns aside.

Spicy Foods

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Those hot wings might taste damn good during the football game but they are not going to feel so great come bedtime especially if you are prone to heartburn. Eat your favorite hot foods early enough in the day to stop a sleepless night later.

Coffee

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You have known this guy for years he is gotten you through countless all nighters and pepped you up for that 8 a.m. Monday morning presentation but did you know that caffeine is not giving your body any energy? "Though caffeine does provide us with that feeling of alertness it's just a stimulant" said Dudash.

Alcohol

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Even though it's a depressant alcohol will keep you up at night. "Many people use alcohol to help them relax but it actually stops your body from entering the deep stages of sleep" said Pasquella.

Tomato-Based Sauces

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Have that plate of pasta at least few hours before tucking in at night tomato based foods have a tendency to cause acid reflex and heartburn that will stop you from having a good night's sleep.

Black Tea

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Herbal teas are perfect for sleeping but avoid black varieties it's another source of caffeine that can keep you from drifting off.

Energy Drinks

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It's not just the caffeine in energy drinks that makes you strange warns Pasquella most drinks contain taurine an amino acid that increases alertness and boots your heart rate and blood pressure.

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