Table of Contents
Introduction 7
Part 1 Making the Connection: How You Sleep and What You Eat 9
Chapter 1 Sleep Basics and the Food-Sleep Relationship 11
Chapter 2 Foods That Wreak Havoc on Sleep 27
Part 2 The Best Foods for Sleep 43
Chapter 3 Foods That Promote Peaceful Sleep 45
Almonds 46
Avocados 48
Bananas 50
Barley 52
Brown Rice 54
Cantaloupe 56
Cashews 58
Cauliflower 60
Celery 62
Cereal 64
Chamomile 66
Cheese 68
Chickpeas 70
Coconut Water 72
Cottage Cheese 74
Cucumber 76
Dates 78
Edamame 80
Eggs 82
Figs 84
Flaxseed 86
Grapefruit 88
Halibut 90
Milk 92
Oatmeal 94
Orange Juice with Calcium 96
Peppermint Tea 98
Pistachios 100
Prunes 102
Pumpkin Seeds 104
Quinoa 106
Salmon 108
Sardines 110
Spinach 112
Strawberries 114
Sunflower Seeds 116
Sweet Potatoes 118
Tart Cherries 120
Tofu 122
Tomatoes 124
Top Sirloin Steak 126
Tuna 128
Turkey 130
Valerian Root Tea 132
Walnuts 134
Watermelon 136
Whole-Grain Bread 138
Whole-Grain Pasta 140
Yogurt 142
Zucchini 144
Part 3 A Quick-Start Plan to Better Sleep 147
Chapter 4 Sleep Well Again: Recipes and Meal Plans 149
Chapter 5 Food and Sleep Log 187
Appendix A Good Sleep Checklist 191
Appendix B References 193
Index 203
