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6 Foods That Help You Fall Asleep Faster

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Insomniacs, take note.

Most people recognize that the Turkey Day Food Coma results from the Trytophan Effect (the amino acid found in foods like turkey meat causes droopy eyelids and a powerful urge to nap). But when you’re actually having trouble falling asleep, turkey isn’t always exactly a go-to snack to keep on-hand. Ahead, several sleep-inducing foods that can function as midnight snacks or diet additions to help keep your circadian clock in-step.

Cereal

<p>The food many people turn to anyways when they're sad and tired but can't get back to sleep also happens to have sleep-inducing effects. Many fortified cereals like Cheerios and shredded wheat varieties <a href="https://www.eatingwell.com/nutrition_health/nutrition_news_information/9_foods_to_help_you_sleep?page=10">contain vitamin b6</a>, which is one thing that'll make it easier to sleep soundly. </p>

The food many people turn to anyways when they’re sad and tired but can’t get back to sleep also happens to have sleep-inducing effects. Many fortified cereals like Cheerios and shredded wheat varieties contain vitamin b6, which is one thing that’ll make it easier to sleep soundly.

Bananas

<p>Bananas <a href="https://www.sleepassociation.org/get-better-sleep/top-10-foods-help-sleep/">serve up</a> the sedatives trytophan and magnesium, plus potassium <a href="https://www.aarp.org/health/healthy-living/info-2014/foods-that-help-you-sleep-photo.html#slide2">which relaxes muscles</a> and is thought to help people stay asleep. </p>

Bananas serve up the sedatives trytophan and magnesium, plus potassium which relaxes muscles and is thought to help people stay asleep.

Yogurt with Honey

<p>People often recommend drinking warm milk to get back to sleep, because of the way calcium <a href="https://www.sleepassociation.org/get-better-sleep/top-10-foods-help-sleep/">helps people process</a> tryptophan and melatonin in the body. But any dairy product contains calcium, and the American Sleep Association <a href="https://www.sleepassociation.org/get-better-sleep/top-10-foods-help-sleep/">recommends</a> both yogurt and honey (which contains calming glucose) as foods to cure insomnia. </p>

People often recommend drinking warm milk to get back to sleep, because of the way calcium helps people process tryptophan and melatonin in the body. But any dairy product contains calcium, and the American Sleep Association recommends both yogurt and honey (which contains calming glucose) as foods to cure insomnia.

Nuts

<p>Nuts (almonds, walnuts, peanuts, etc.) contain <a href="https://plenteousveg.com/tryptophan-foods/">moderate levels of tryptophan</a>, and are a filling snack to eat if you wake up in the middle of the night starving. </p>

Nuts (almonds, walnuts, peanuts, etc.) contain moderate levels of tryptophan, and are a filling snack to eat if you wake up in the middle of the night starving.

Cheese and Crackers

<p>The protein in cheese provides trytophan, while the calcium also helps people to fall asleep easier. Coupled with the carbohydrates in the crackers, which can help more trytophan <a href="https://plenteousveg.com/tryptophan-foods/">get to the brain</a>, the combo is a healthy way to get yourself to stop tossing and turning. </p>

The protein in cheese provides trytophan, while the calcium also helps people to fall asleep easier. Coupled with the carbohydrates in the crackers, which can help more trytophan get to the brain, the combo is a healthy way to get yourself to stop tossing and turning.

Long Term: Fish

<p>You're probably not planning to roll out of bed and throw a fish fillet on the skillet, but a good way to help maintain melatonin levels in the bloodstream is to eat more <a href="https://www.eatingwell.com/nutrition_health/nutrition_news_information/9_foods_to_help_you_sleep">fish like salmon and tuna</a>. Fish are abundant sources of vitamin b6, which produces melatonin.</p>

You’re probably not planning to roll out of bed and throw a fish fillet on the skillet, but a good way to help maintain melatonin levels in the bloodstream is to eat more fish like salmon and tuna. Fish are abundant sources of vitamin b6, which produces melatonin.

Food & Cuisine

UN FAO: Food prices jump in January.

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Food prices rose in January, and has become stronger for vegetable oils and sugar, the United Nations food agency said on Thursday.

The Food and Agriculture Organisation’s food price index, which measures monthly changes for a basket of cereals, oilseeds, dairy products, meat and sugar, averaged 164.8 points last month against 161.8 in December.

In spite of the rise, the index was still 2.2 per cent below its January 2018 level.



The FAO dairy price index jumped 7.2 per cent from December’s value, ending seven months of declines.

FAO said limited export supplies from Europe, caused by strong internal demand, was the main driving force behind the increase.

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FAO’s vegetable oil price index rose 4.3 per cent from the previous month, while its sugar index rose 1.3 per cent and its cereal index made marginal gains on December.

The meat price index was largely unchanged.

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FAO lifted its latest world cereal production forecast for 2018 to 2.611 billion tonnes, slightly higher than the December reading, reflecting upward revisions for maize, wheat and rice.

“Much of the projected growth is associated with expected increases in Europe, where beneficial weather has so far shored up yield prospects while also sowings are forecast to expand, largely driven by attractive prices,” FAO said.

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Food & Cuisine

Cells that could prevent obesity, diabetes, hypertension found by American scientists.

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An American scientists has discovered a group of cells in the small intestine that slows down metabolism and increase fat accumulation.

The study published on Wednesday in the journal Nature  may lend a clue to prevent and treat obesity, diabetes and hypertension.



Researchers from Massachusetts General Hospital in the US found that mice lacking those cells called intraepithelial T lymphocytes or natural IELs could burn fat and sugar without gaining weight.

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When those cells are present, they suppress a hormone that speeds up metabolism and conserves more energy it gets from food.

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Such a mechanism used to be an evolutionary advantage when food was scarce in ancient time, but “with the food so abundant,this energy-saving mechanism can backfire and lead to unhealthy outcomes,” said the paper’s lead researcher Filip Swirski from Massachusetts General Hospital.

Swirski’s study can eventually contribute to cardiovascular disease and other metabolic ailments.

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