Foods That Help or Hinder Sleep
Do you lay awake at night? Still adjusting to the time change, or too much on your mind or a bout of insomnia you can’t seem to shake?
You probably already abstain from coffee or other caffeinated beverages close to bedtime, but turns out what you ingest can play a big role in the quality of your sleep each night.
AARP offers a list of 12 foods that sabotage sleep. Some might surprise you more then others. Check out what you should avoid eating (and drinking) for several hours before heading off to bed:
Celery and other foods with a high water content (i.e., cucumbers, watermelon, radishes) are natural diuretics that may cause you to wake in the middle of the night with a full bladder.
Tomatoes are rich in tyramine, an amino acid that triggers the brain to release norepinephrine, a stimulant that boosts brain activity and delays sleep. Other tyramine-rich foods include eggplant, soy sauce, red wine and aged cheeses, such as brie and Stilton.
3. Cheese Pizza
Foods high in fat and fried foods take longer to digest and can cause discomfort that interferes with sleep.
Although a nightcap or a glass of wine before bed may help you doze off quicker, it disrupts sleep later in the night and robs you of rapid eye movement (REM) sleep.
5. Black-bean chili
The body has a hard time digesting beans, so stomach-rumbling gas pains will keep you from a good night's sleep, says Helen Rasmussen, a research nutritionist at Tufts University.
6. Dark chocolate
A small piece of dark chocolate each day helps keep your heart healthy—but don't nibble it right before you go to bed. Dark chocolate, hot cocoa and tea all contain caffeine, and if you're caffeine-sensitive, you may find yourself staring at the ceiling instead of snoozing.
A handful of gumdrops (or any candy) may cause your blood sugar levels to spike and then fall rapidly as the body releases insulin to bring them under control. You may fall asleep easily, but these fluctuations make it difficult to stay asleep.
A taco liberally sprinkled with hot sauce may set your taste buds tingling, but eating it within a few hours of lights-out can set you up for a bad case of heartburn and a restless night. Same goes for any spicy foods.
Foods high in protein and marbled fats, such as steak and roast beef, are slow to digest. If your body is busy digesting food, there's more of a chance that you'll have a restless night.
10. Carbonated soft drinks
Caffeine, that sneak thief of sleep, can turn up in unexpected places, including root beer and lemon-lime soda. Added to a food or beverage, caffeine must be listed as an ingredient; if it occurs naturally (coffee, tea, chocolate), it doesn't. Check the label.
11. Dagwood sandwich
A heavy meal just before bed can rob you of the shut-eye you need. Allow at least three hours post-meal before you turn in so your body has a chance to digest the food and you don't feel too uncomfortable to sleep.
Broccoli is a nutrition powerhouse, but its slow-to-digest fiber will keep your body working hard into the night. Broccoli and its relatives cauliflower and Brussels sprouts also contain an indigestible sugar that will produce large amounts of gas.
On the flip side are foods (and beverages) that go a long way towards improving the quality of your sleep.
Organic Gardening suggests the following nine foods to help you sleep:
In one small study, participants drank eight ounces of tart cherry juice in the morning, and another eight ounces in the evening, for two weeks and reported better sleeping habits. Why does it work? All varieties of cherries are naturally high in melatonin, a hormone that makes you sleepy.
Fish are rich in tryptophan, a natural sedative, with shrimp, cod, tuna and halibut having the highest levels, even more than turkey. But since not all seafood choices are healthy (some are high in contaminants) or for the planet (many are overfished, or methods for catching them kill other species), stick to catches like Pacific cod from Alaska or pole-caught Albacore tuna from the U.S. or British Columbia.
3. Lemon Balm
This lemon-scented member of the mint family has been a sleep-inducing superstar for ages, but it seems to be most effective in combination with another herb called valerian. In one study published in the journal Phytotherapy Research, 81 percent of people with minor sleep problems who took a combination of the herbs reported sleeping better than people on a placebo. Both can be purchased as supplements, or you can make a tea by steeping 1 to 2 teaspoons of dried lemon balm and 1 teaspoon of valerian root in 1 cup of hot water for 5 to 10 minutes. (If you take other medications, though, ask a doctor or pharmacist about any potential herb-drug interactions.)
Another herb that works as well as lemon balm, chamomile has been used as an herbal remedy for insomnia for thousands of years. In one animal study, it calmed down mice as effectively as tranquilizers, and in the only human study to study the effectiveness of chamomile, the herb reduced mild to moderate generalized anxiety disorder much better than placebo. Ready-made chamomile teas are sold in every supermarket, so it’s an easy remedy to get your hands on.
These perfectly snack-sized superfruits are packed with potassium and magnesium, two minerals that promote muscle relaxation. In fact, magnesium deficiencies are related to restless leg syndrome and nighttime muscle cramps, two conditions that can certainly interfere with your sleep.
In addition to being rich in potassium and magnesium, spinach is high in calcium, yet one more mineral that plays a role in sleep. Calcium helps the body generate melatonin, the hormone that helps your body maintain its circadian rhythm. You can get the same benefits from other dark leafy greens, such as Swiss chard, kale, turnip greens and collard greens.
Like spinach, dairy products are rich in melatonin-boosting calcium, and a number of studies are finding that calcium deficiencies are linked to poor sleep quality. So there may be something to that old adage that a glass of warm milk will help you sleep, after all!
They’re full of magnesium and yet another source of calcium. You can eat a handful of almonds or spread some almond-butter on a piece of whole grain bread, which will help you get to sleep for another reason (keep reading).
9. Carb/Protein Combos
There’s some debate as to how well your body handles tryptophan, and a study from the Massachusetts Institute of Technology found that getting it from high-protein foods can work against you, because protein can prevent tryptophan from entering your brain. But when you combine high-protein foods with carbs, the insulin your body produces in response to the carbs makes it easier for tryptophan to break through your brain’s barriers. So think oatmeal with bananas and almonds, for a real sleepy snack, or whole-grain cereal with organic milk.
Pros at the Cleveland Clinic break down sleep-aiding or -sabotaging foods by category:
1. Complex carbohydrates
Embrace whole-grain breads, cereals, pasta, crackers and brown rice. Avoid simple carbohydrates, including breads, pasta and sweets such as cookies, cakes, pastries and other sugary foods. These tend to reduce serotonin levels and do not promote sleep.
2. Lean proteins
Lean proteins include low-fat cheese, chicken, turkey and fish. These foods are high in the amino acid tryptophan, which tends to increase serotonin levels. On the flipside, avoid high-fat cheeses, chicken wings or deep-fried fish. These take longer to digest and can keep you awake.
Unsaturated fats will not only boost your heart health but also improve your serotonin levels. Examples include peanut butter (read the label to make sure peanuts are the only ingredient) and nuts such as walnuts, almonds, cashews and pistachios. Avoid foods with saturated and trans fats, such as french fries, potato chips or other high-fat snack foods. These bring your serotonin levels down.
Certain drinks can promote or prevent sleep. A good, soothing beverage to drink before bedtime would be warm milk (your mother was right) or herbal tea such as chamomile or peppermint. As for caffeinated drinks, I recommend that my clients who are having difficulty sleeping consume that last cup by 2 p.m. Caffeine can affect people differently, and even the smallest amount of stimulant can keep you awake.
5. Fresh herbs
Fresh herbs can have a calming effect on the body. For example, sage and basil contain chemicals that reduce tension and promote sleep. Try making your own homemade pasta sauce with sage and basil. It’s easy to do, and homemade sauces tend to be lower in sugar than store-bought versions. However, avoid herbs such as red pepper or black pepper at night, as they have a stimulatory effect.
Feeling dire? Helpguide.org lists a bunch of tips for getting a good nights’ sleep, from a bedtime snack and beyond food.
By Kang-Chun Cheng
Modoc County lies in the far northeast corner of California, and most of its 10,000 residents rely on cattle herding, logging, or government jobs for employment. Rodeos and 4-H programs fill most families' calendars; massive belt buckles, blue jeans, and cowboy hats are common attire. Modoc's niche brand of American individualism stems from a free-spirited cowboy culture that imbues the local ranching conflict with wild horses.
The History of Horse Management<p>Before the 1950s, feral horses were largely unregulated in the U.S. They were released, grazed, captured, killed, sold, and otherwise <a href="http://www.blm.gov/sites/blm.gov/files/WHB-Report-2020-NewCover-051920-508.pdf" target="_blank" rel="noopener noreferrer">managed by local inhabitants</a> as they saw fit. Around that time, Velma Bronn Johnston, aka "Wild Horse Annie," started raising public awareness of the "perceived inhumane capture and treatment of free-ranging herds."</p><p>Thanks in part to Johnston's efforts, the Wild Free-Roaming Horses and Burros Act was signed into law by President Nixon in 1971. It declared that the animals "shall be protected from capture, branding, harassment, or death; and to accomplish this, they are to be considered in the area where presently found, as an integral part of the natural system of the public lands."</p><p><a href="http://science.sciencemag.org/content/341/6148/847.full" target="_blank" rel="noopener noreferrer">This act</a> has been amended four times since its conception to accommodate the fluctuating opinions and conditions around maintaining a "thriving natural ecological balance on the public lands"—an admirable although highly subjective goal. Achieving it involves juggling competing interests: those of local residents, permanent grazers, hunters and fishers, advocacy groups, conservationists, and Indigenous tribes.</p><p>The Bureau of Land Management must manage these many conflicting interests. Modoc County's <a href="https://www.fs.fed.us/wild-horse-burro/territories/DevilsGardenPlateau.shtml" target="_blank">Devil's Garden Plateau Wild Horse Territory</a> epitomizes the challenges of this task. Officially deemed wild horse territory, the garden consists of 258,000 acres and is wholly within permitted livestock allotments. It is also home to wildlife such as cougar, antelope, migratory birds, and aquatic species dependent on delicate high-desert riparian areas.</p><p>The presence of wild horses has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S014019631530094X" target="_blank">decrease native wildlife species diversity</a> for both birds and mammals. Pronghorn antelope are an icon in Western grasslands, known for their annual 350-mile migration along historic routes estimated to be 5,800 years old. This awe-inspiring trek is one of the longest large-mammal migration corridors remaining in North America, but 75% of <a href="http://conbio.onlinelibrary.wiley.com/doi/abs/10.1111/j.1523-1739.2004.00548.x" target="_blank" rel="noopener noreferrer">pronghorn migration routes</a> have already been lost because of disturbances from the accelerated leasing of public lands and energy development. Horses also affect the pronghorn's yearly migrations by <a href="http://www.sciencedirect.com/science/article/pii/S014019631630218X" target="_blank" rel="noopener noreferrer">monopolizing watering holes</a>, thus preventing native species from drinking.</p>
Indigenous Support for Ecological Balance<p>Ken Sandusky, a public information officer who has worked for the Forest Service in Modoc County for 13 years, lives by his station's mission statement: "Caring for the Land and Serving People." In his work, Sandusky aims to include the broad range of stakeholders and often acts as a tribal liaison. Sandusky himself is a member of the Choctaw tribe of Oklahoma, but as a Modoc native, is more culturally in touch with the local Klamath tribe.</p><p>When it comes to rangeland health, he says, there's a tangible split in what that actually means. "It depends on what you are measuring the outcome against," Sandusky explains. Range managers may perceive progress from a year-to-year basis, but to many Indigenous tribes, the baseline for "progress" goes back generations, to pre-contact times. "They have long memories," he says. "Tribes see damage that is a hundred-plus years in the making."</p>
A Willingness to Try New Things<p>"Americans don't know what's happening on these lands," says Suzanne Roy, the executive director of the American Wild Horse Campaign, an advocacy organization. The Bureau of Land Management, she says, "is run by and for the livestock industry. They come from a ranching background. The term 'rangeland' management itself illustrates how livestock management is the dominant perspective."</p><p>Roy is particularly concerned about how resources are being allocated: "Policies of land management agencies don't reflect the desires and interests of the public." To illustrate, most Americans associate public lands with national parks and environmental conservation; only 29% of respondents to a recent poll considered livestock grazing an acceptable use of those lands.</p><p>Grazing on public lands certainly aligns with the financial interests of cattle ranchers and helps explain why they insist on increased wild horse management. Cattle can <a href="http://fas.org/sgp/crs/misc/RS21232.pdf" target="_blank">graze on public lands</a> for $1.35 per animal per month, while grazing on comparable private land costs ranchers $23 per animal per month (American taxpayer dollars make up the difference). To be fair, though, small-scale ranching would not be viable without public lands.</p><p>The campaign hopes to work toward more equitable resource allocation and improvements to overall habitats for horses and wildlife generally. "There are workable solutions to this issue," Roy says. "Common pushback from rangers is that new conservation strategies will 'destroy our way of life,' but change doesn't have to be bad."</p><p>The <a href="https://www.sciencedirect.com/science/article/abs/pii/0362331994900264" target="_blank">social conservatism</a> intrinsic to human cultures makes change seem daunting and people reluctant to try new tactics even in the face of suboptimal systems. Roy uses a case in adjacent Marin County to illustrate: Until 2001, the county ran a USDA program focused on killing apex predators (e.g. coyotes, mountain lions, and cougars) in defense of livestock. Unfortunately, this strategy fails to take into account the science of predators. Killing one mountain lion, for example, creates a vacuum and will eventually lead to increased competition for this newly available territory. In 2001, Marin introduced a country-run program that promoted nonlethal methods such as fox lights, guard dogs, and fladry to deal with predator incidents while compensating ranchers for sheep and lambs lost to predation.</p><p>Ranchers were initially livid, concerned that bans on shooting and trapping hindered their rights, making them defenseless against livestock predation. But 15 years later, a majority agreed that this form of humane <a href="http://www.projectcoyote.org/wp-content/uploads/2016/10/Camilla-Fox-Thesis-FINAL-January-2008.pdf" target="_blank" rel="noopener noreferrer">adaptive management </a>has successfully reduced both livestock losses and the total number of predators. Ensuring its continued success, the program requires active participation on behalf of all stakeholders and long-term commitment from the local government for support.</p><p>As one fifth-generation sheepherder, Gowan Batiste, explained in an interview to the <a href="https://www.msn.com/en-us/news/us/mendocino-county-rancher-and-others-calling-for-non-lethal-wildlife-management/ar-BB16CJ8g" target="_blank" rel="noopener noreferrer">Ukiah Daily Journal,</a> "Livestock is a food of desperation for predators; the more you harass them and make life difficult for them, the more likely they are going to come into conflict with humans."</p>
Keeping Wild Horses in Check<p>When it comes to wild horses, many solutions are already in the works. Through annual autumn wild horse roundups, known as gathers, the Double Devil Wild Horse Corrals has become one of the U.S.'s most successful adoption sites. The California Cattlemen's Association, a nonprofit trade association and organization popular among ranchers in Modoc, urges its members to support the wild horse gathers in Devils Garden, saying they are humane, good for the horses themselves (since competition for scarce water and forage resources may instigate aggression and <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1439-0310.1981.tb01930.x" target="_blank" rel="noopener noreferrer">herd violence</a>), and necessary to support local ranchers and Modoc's agriculture-reliant economy.</p><p>Another popular solution for controlling wild horse populations is a fertility-control vaccine called PZP, given to female horses on the range <a href="https://www.youtube.com/watch?v=Ur7w3UPTCsk" target="_blank" rel="noopener noreferrer">using dart guns</a>. Mares are tracked on foot or with game cameras while drones are used to locate more elusive herds. The PZP vaccine has been endorsed by the American Wild Horse Campaign as the "<a href="https://americanwildhorsecampaign.org/fertility-control" target="_blank" rel="noopener noreferrer">most promising strategy</a>" for managing wild horses in their habitats and is also recommended by the National Academy of Sciences. Importantly, a dose of the vaccine only costs $30.</p><p>Lastly, land acquisition and <a href="https://americanwildhorsecampaign.org/equitable-share-resources" target="_blank">grazing lease buyouts</a> can promote equitable sharing of public lands and available forage. Acquiring key pieces of land adjacent to or within federally designated wild horse habitat areas can reduce conflicts over resource allocation.</p>
A Global Search for Solutions<p>Pastoralists all over the world face similar land-use conflicts, despite huge variations in climate and culture. The ongoing situation across rural California resonates with that of Fulani cattle herders in Niger and Sami reindeer herders in the Arctic.</p><p>Herders everywhere are accused of having too many animals or are perceived as selfish and irresponsible by their own communities. Overgrazing is certainly an issue, but it's not simply the number of animals that matters: The <a href="https://savory.global/holistic-management/" target="_blank">amount of time</a> animals spend in a certain area is critical to rangeland health. And in the context of such allegations, the ecological value of grazing is frequently omitted. Grazers, both wild and domestic, <a href="https://www.yesmagazine.org/issue/food-everyone/2019/02/04/restoring-the-range-can-beef-be-earth-friendly/" target="_blank" rel="noopener noreferrer">are key to regulating soil health and allowing for species diversity and coverage, </a>as well as efficient carbon sequestration.</p><p>Part of the problem in these heated grazing debates is that moderate viewpoints are drowned out by extremist agendas—those who prioritize wild horse populations at all costs and those who want all of the horses gone, period. "The majority of people don't really have strong views about the horses," Sandusky says. "But the ones who do can get really into it." These unwavering views make it difficult to find compromises that account for all stakeholders.</p><p>"There is no biological problem, merely a social one," says professor Nicholas Tyler, a pastoralism expert at the University of Tromsø in northern Norway. Tyler maintains that in the case of horses and cattle in the West, as with so many others, the so-called equilibria argument is specious and quasi-biological. "Certainly a lot of horses will influence the species composition," he says. "Remove the horses, things change. Add horses, things change again. There is nothing magical about that."</p><p>But Tyler takes it one step further: "There never was, is, or will be a balance. There are shifting equilibria, which is something quite different," he says. "It is up to the community to decide which state of that equilibrium it prefers."</p>
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By Victoria Masterson
Using one of the world's problems to solve another is the philosophy behind a Norwegian start-up's mission to develop affordable housing from 100% recycled plastic.
Sustainable Homes<p>UN-Habitat says an <a href="https://unhabitat.org/un-habitat-aims-to-use-plastic-waste-to-support-housing-for-all" target="_blank">estimated 60% of people living in urban areas of Africa are in informal settlements</a>. At the same time, between 1990 and 2017, African countries imported around 230 metric tonnes of plastic, "which mostly ended up in dump sites creating a massive environmental challenge," the agency adds.</p><p>UN-Habitat deputy executive director, Victor Kisob, said the aim of the partnership with Othalo was to "promote adequate, sustainable and affordable housing for all."</p>
Artist's impression of an Othalo community, imagined by architect Julien De Smedt. Othalo<p>Othalo's process involves shredding plastic waste and mixing it with other elements, including non-flammable materials. Components are used to build up to four floors, with a home of 60 square metres using eight tons of recycled plastic. A factory with one production line can produce 2,800 housing units annually.</p><p>Following successful laboratory tests, Othalo's factory in Estonia has started producing components to build three demonstration homes for Kenya's capital, Nairobi; Yaoundé, the capital of Cameroon and Dakar, the capital of Senegal.</p><p>Othalo founder Frank Cato Lahti has been developing and testing the technology since 2016 in partnership with <a href="https://www.sintef.no/en/" target="_blank">SINTEF</a>, a 70-year-old independent research organization in Trondheim, Norway, and experts at Norway's <a href="https://en.uit.no/startsida" target="_blank" rel="noopener noreferrer">University of Tromsø</a>.</p>
Othalo founder Frank Cato Lahti. Othalo<p>Almost <a href="https://www.un.org/development/desa/publications/2018-revision-of-world-urbanization-prospects.html" target="_blank">seven out of every 10 people in the world are expected to live in urban areas by 2050</a>. More than 90% of this growth will take place in Africa, Asia, Latin America, and the Caribbean.</p><p>"In the absence of effective urban planning, the consequences of this rapid urbanization will be dramatic," UN-Habitat warns.</p><p>Lack of proper housing and growth of slums, inadequate and outdated infrastructure, escalating poverty and unemployment, and pollution and health issues, are just some of the effects.</p><p>Mindsets, policies, and approaches towards urbanization need to change for the growth of cities and urban areas to be turned into opportunities that will leave nobody behind, UN-Habitat says.</p>
Pioneers of Change<p>Reimagining cities and communities for greater resilience and sustainability was a key topic at the<a href="https://www.weforum.org/events/pioneers-of-change-summit-2020" target="_blank"> World Economic Forum's Pioneers of Change Summit 2020</a>.</p><p>The digital event brought together innovators and stakeholders from around the world to explore solutions to the challenges facing enterprises, governments and society.</p><p>Opening the summit, <a href="https://www.weforum.org/events/pioneers-of-change-summit-2020/sessions/opening-plenary-8f731cbc65" target="_blank">Stephan Mergenthaler, the Forum's Head of Strategic Intelligence and a member of the Executive Committee</a>, said: "We need to change the way we produce, the way we live and interact in our cities to make this transition to net-zero emissions a reality…</p><p>"And as this year has illustrated so dramatically, we need to make every effort that we keep populations healthy, if we want to avoid jeopardizing all this progress."</p><p><em>Reposted with permission from </em><em><a href="https://www.weforum.org/agenda/2020/11/un-africa-recycled-plastic-housing/" target="_blank">World Economic Forum</a>.</em><a href="https://www.ecowatch.com/r/entryeditor/2649069252#/" target="_self"></a></p>
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