The 3 WORST Foods
That Disturb Your Sleep

(PLUS the 10 Best that Put You Out)

Does your mind ever race at night while you’re in bed, keeping you from falling asleep?

Have you ever been pulled awake from a deep slumber by indigestion burning up your esophagus?

Do gas or bloating keep you from falling or staying asleep?

Well, as surprising as it sounds, sleep problems like this (and many more) can be caused by foods that are actually extraordinarily HEALTHY for you!

It’s just that -- if you eat them right before bed -- they react terribly with your body and keep you from getting a good night’s sleep!

Here are three of the worst ‘healthy’ foods you should NEVER eat right before bed... Followed by 10 foods that will put you to sleep fast (and keep you out all night long).

Spicy Foods

Foods with a spicy kick are a huge boon to your health. That’s because they contain powerful anti-inflammatory ingredients, which fight free radicals that age cells quicker and lead to disease.

For example, antioxidants in onions help prevent the oxidation of fatty acids, reducing the number of pro-inflammatory messaging molecules produced by the body.

However, don’t have hot sauce for a nightcap.

It can cause indigestion. And also raise your body temperature, which makes it harder to fall asleep in the first place.

Steak

Red meat is chock full of nerve and red blood cell producing vitamin B12 and immune system supporting zinc. Plus protein, which helps build bones and muscles.

But red meat takes a long time to digest. This means that when you should be sleeping, your body will be hard at work digesting all of that fat and protein which may lead to gas or bloating.

Not exactly a recipe for restful slumber...

Citrus Fruits

Grapefruit, oranges, lemons and limes are vitamin C powerhouses and you ought to be gorging on these as much as you can. Just not before you sleep.

Because the acid in them triggers indigestion and heartburn -- especially if you eat them and then go and lie down.

So, what SHOULD you eat for a good night’s sleep?

First, anything with MAGNESIUM in it.

Why magnesium?

For starters, without sufficient levels of magnesium your body cannot create the fundamental sleep hormone melatonin. Without this, sleep quality plummets as you struggle to fall and stay asleep.

Secondly, magnesium helps your body and mind “wind down” by triggering a series of events that prepare your body for sleep.

It shuts your body off by calming overactive nerves. This in turn relaxes tense muscles... giving your body that “heavy” feeling when your head hits the pillow.

It also lowers brain temperature. Which reduces neuronal activity in your brain, stopping those thoughts that race through your brain and keep you from falling asleep.

Good food sources of magnesium are bananas, almonds, spinach and quinoa. And you can even absorb magnesium through your skin by taking an epsom salt bath before bed (this relaxes your muscles so well it feels like a massage!)

Next, any food that contain or sparks melatonin production.

I just mentioned melatonin is the fundamental sleep hormone. And that without it, your quality of sleep goes out the window.

Which is why you’ll want to eat things like:

• Miso, made from fermented soy, which contains amino acids that help boost your body’s production of melatonin (bonus, the warm liquid of miso soup is soothing to consume when you’re trying to relax)

• Cherries which are a natural source of melatonin (in fact, drinking tart cherry juice has been shown to improve sleep quality, increase total sleep time by about 25 minutes and boost “sleep efficiency,” a measure of sleep quality, by up to 6%)

• Salmon. Which helps your body produce melatonin because it contains vitamin B6 (other foods high in vitamin B6 are rice bran, pistachios, garlic, sunflower seeds and avocadoes).

And finally, food high in trytophan.

Have you ever felt sleepy after Thanksgiving dinner?

Well, you can thank the tryptophan in turkey for that. The animo acid tryptophan converts into serotonin -- which boosts your mood and promotes restful sleep.

You’ll find tryptophan in milk, bananas and oatmeal as well (here’s a bonus tip, the complex carbs in oatmeal help tryptophan enter your brain... promoting even more sleep!)

So the list of 10 foods that help you sleep are:

1. Bananas
2. Almonds
3. Spinach
4. Quinoa
5. Miso Soap
6. Cherries
7. Salmon
8. Turkey
9. Milk
10. Oatmeal

But what if you don’t want to re-arrange your entire diet... but you DO want a better night’s sleep?

I have good news for you.

I created a formula that contains magnesium, melatonin, tryptophan and 7 more powerful and proven all-natural sleep aids.

It’s called Sleepzyme®. Taking it an hour before you go to bed will help you sleep soundly every single night.

-> Click HERE and Wake Up Feeling Refreshed

7 Ways to Fall Asleep FASTER
and Stay Asleep LONGER

Sleepzyme® improves the quality of your sleep in 7 different ways:

1. Naturally helps to regulate your circadian sleep cycle, moving you through the four stages of sleep between four and five times per night, while making sure you spend enough time in Stage 3 NREM where you experience the most restortive deep sleep.

2. Boosts your homeostatic drive to sleep, so you feel ready to sleep at bedtime... instead of staying wide awake!

3. Reduces “sleep latency” -- i.e. the time it takes you to fall asleep!

4. Increases ‘alpha waves’ for increase relaxation during the first stage of sleep(N1) when you’re just beginning to drift off.

5. Naturally lowers your stress hormone levels (i.e. cortisol) -- reducing feelings of stress, racing thoughts and anxiety. Quieting your mind, so you relax into sleep!

6. Inhibits the drive for wakefullness from your circadian pacemaker, so you STAY asleep and don’t wake up too early!

7. Noticeably increases the quantity of restorative sleep you get each night, so you wake up feeling energized, refreshed and alert.

-> Click HERE to Fall Asleep FASTER and Stay Asleep LONGER

Jesse Cannone, CFT, CPRS, MFT
Co-Founder, Healthy Back Institute