Maximize your workouts, development and growth with proper sleep.
Research has shown that children and youth make poor dietary choices which obviously impacts workouts and sleep. Student-athletes consistently show a lack of proper nutrition and proper sleep.
Below are some helpful hints to ensure all have a good night sleep.
Growing children and youth should sleep between 8-10 hours per night. Food may help. Try any of these seven foods a couple of hours before bedtime to help your brain release "sleep chemicals."
1. Bananas - You get magnesium, serotinin and melatonin (natural sleep regulator).
2. Cherry juice - Research shows two glasses of cherry juice can help you sleep 40 minutes longer. It increases melatonin.
3. Oatmeal - Also rich in melatonin.
4. Honey - Tells your brain to turn off orexin (a neuropeptide linked to alertness).
5. Whole-wheat bread - Eat this with banana and it helps tryptophan get to your brain. Once there, it changes into serotonin.
6. Warm skim milk - Contains tryptophan and this has a natural sedating effect.
7 Almonds and walnuts - Contains magnesium and tryptophan...increases serotonin. Nuts are great brain food, too. (Terry Small Learning Corporation)