Is yogurt good to eat before bed?

Turns out, any milk product will do the trick. Reader's Digest suggests breaking out the cheese and crackers before bed, or even a cup of yogurt. Calcium found in dairy products will help the brain use the tryptophan found in dairy to help make sleep-inducing melatonin.

fortune.com - 5 Foods to Eat Before Bed to Get a Good Night's Sleep | Fortune

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Earlier this week we learned that sleep deprivation could be shaving years off our lives. That’s not good news for anyone, but it’s especially troublesome for people who want to get more sleep but are having trouble physically doing so. While there are plenty of medical and herbal aids to help combat sleeplessness, altering your diet can also help you drift off more efficiently. Below, five healthy foods that have been linked to a better night’s sleep.

Sweet potatoes

“Sweet potatoes are great sources of potassium, magnesium, and calcium to help you relax,” nutrition director Jaclyn London told Good Housekeeping. She suggests swapping a baked sweet potato for whatever you eat right before going to bed.

Banana

The fruit contains a good amount of magnesium and potassium, both of which can help your muscles relax and help you catch some Zs, reports NDTV.

Nuts

If you’re not a banana fan, NDTV also suggests almonds as a good before-bed snack, thanks to their magnesium content. Good Housekeeping recommends Pistachios for the same reason (they also have vitamin B6), but warns against consuming more than an ounce before bed.

Dairy

If you’re an insomniac, you’re also probably familiar with the idea that drinking a warm glass of milk will solve the problem. Turns out, any milk product will do the trick. Reader’s Digest suggests breaking out the cheese and crackers before bed, or even a cup of yogurt. Calcium found in dairy products will help the brain use the tryptophan found in dairy to help make sleep-inducing melatonin.

Lettuce

Another interesting suggestion from Reader’s Digest: Lettuce. Having a salad with dinner can help you snooze thanks to lactucarium. Found in lettuce, it has sedative properties and can affect the brain similar to opium.

Sweet dreams!

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Which dark chocolate is best for blood pressure?

It found that dark chocolate, the kind that contains at least 50 to 70 percent cocoa, lowered blood pressure in all participants, but most notably in those with hypertension.

aarp.org - Dark Chocolate Helps Lower Blood Pressure, Heart Disease Risk - AARP

How much cocoa should it have to be healthy?

The U.S. Food and Drug Administration defines the categories of chocolate based on their content of cacao, or cocoa solids. The higher the percentage of cocoa solids, the more heart-healthy flavonoids the chocolate contains. To choose the healthiest dark chocolate, check the label: It should say the chocolate contains 60 to 70 percent cacao. These chocolates are often called bittersweet or extra bittersweet; they contain a small amount of sugar for flavor and a healthy amount of flavonoids. Here, then, is dark truth about chocolate:

Unsweetened chocolate: 100 percent cacao.

Bittersweet chocolate: 35 to 99 percent cacao; must contain at least 35 percent unsweetened chocolate and less than 12 percent milk solids; the broadest category, it can include products called bittersweet, semisweet, dark, extra dark or extra bittersweet. Sweet chocolate: 15 to 34 percent cacao; must contain at least 15 percent unsweetened chocolate and less than 12 percent milk solids; sometimes also called dark chocolate, although it has a lower percentage of cocoa solids than bittersweet. Milk chocolate: Contains at least 10 percent unsweetened chocolate, 12 percent milk solids, 3.39 percent milk fat.