The 'ZZZ' Factor

Ambreen Noon Kazi explores the myth that certain foods hinder sleep while others aid it

For those of you who juggle work, studies, children or social events, you know the importance of getting your 40 winks. One day with less than 8 hours of sleep and your entire week gets topsy-turvy. We list some foods that help and hinder your snooze patterns.

Avoid

- Caffeinated food and beverages: Caffeine is a stimulant and increases activity in the central nervous system, especially for regular drinkers. Stop having caffeine three to eight hours before you plan to sleep for a restful night. Also, beware of “energy'' drinks, which incorporate “herbal'' caffeine including guarana seeds, kola nuts and yerba mate leaves. They all keep you up!

- All liquids 90 minutes before going to bed: It takes about 90 minutes for the body to process liquids, so limit liquids of any kind for at least 90 minutes prior to bedtime to avoid running to the loo!

- Heavy meals: Meals loaded with calories and fat rev up active digestion and can often leave you feeling uncomfortably full or cause heartburn that'll keep you up.

Do

- Eat a light snack before going to bed: A light snack of 200 calories of less —mainly carbohydrates with a touch of protein helps your brain produce serotonin — which is know as a calming hormone.

Suggested bedtime snacks:

1 slice of whole wheat toast topped with 1 small slice of low-fat cheese
1/2 cup healthy cereal topped with 1/2 cup skim milk
1 banana with 1 teaspoon of peanut butter
1 rice cake topped with 1 tomato slice and 1 slice turkey breast
Regularly exercise: Exercising more than three to six hours before going to bed has the most positive effect on falling asleep and staying asleep. It tires your body out and allows you to rest. However, avoid exercise within three hours of going to bed as this will boost alertness and have a negative effect.

Classic Mac and Cheese
8 ounces elbow macaroni or other pasta similar in size (about 2 cups dried pasta)
1/4 cup butter
1 small onion, minced
1/4 cup all-purpose flour
2 cups milk
1 teaspoon salt
2 cups (8 ounces) grated sharp cheeses
1 egg, beaten
Paprika

• STEP 1: Cook macaroni or other pasta according to package directions. Drain well and set aside.
  
  STEP 2: Melt butter in a heavy saucepan over medium-low heat, and sauté onion in this until translucent. Add flour, stirring until smooth. Cook one minute, stirring constantly.
• STEP 3: Gradually add milk. Cook over medium heat, stirring constantly, until thickened and bubbly. Add salt and cheese, stirring until cheese melts.
• STEP 4: Gradually add a few spoons of hot mixture to beaten egg, then stir egg mixture into cheese sauce, stirring constantly to keep the hot custard from cooking the egg.
• STEP 5: Mix cheese sauce and macaroni together and pour into a lightly-greased 1 3/4-quart baking dish. Top with paprika.
• STEP 6: Bake at 350 Fahrenheit for 40-45 minutes, until brown and bubbly.
  

The writer is a freelancing food fan