Sleep Inducing Foods
December 3, 2009
A sound sleep is an essential part of healthy living. The food that you eat might determine the quality of your sleep. Studies have shown that foods can improve or worsen your sleep.
Carbohydrates for sound sleep
Tryptophan is a type of amino acid that is essential for manufacturing serotonin and melatonin. Serotonin and melatonin are neurotransmitters that help to relax the brain and help us to fall asleep. Foods containing tryptophan or foods, which ensure transportation of tryptophan to the brain, are essential for promoting sound sleep.
Including carbohydrates in the meal ensures that more tryptophan could reach your brain. When we eat carbohydrates, insulin is released in the bloodstream. Insulin helps to remove other amino acids, which are competing with tryptophan to reach the brain, from the bloodstream. Adequate amount of carbohydrate in your dinner will ensure that enough tryptophan is available for the brain to manufacture sleep inducing serotonin and melatonin.
Foods with tryptophan
While carbohydrates help the tryptophan to reach the brain, foods that contain tryptophan could help to increase the tryptophan level in the body. Milk and dairy products such as cheese contain tryptophan that could induce sleep. Soy products, poultry, seafood, meat, beans, lentils, eggs, nuts, seeds, whole grains and rice contain tryptophan that can help you to fall asleep.
It is advisable to combine carbohydrates with dairy foods to enhance the tryptophan level in the blood. Having a bowl of milk and cereal or bread and butter could help you to enjoy undisturbed sleep. While selecting carbohydrates, avoid refined carbohydrates and stick to whole grain products. Banana is also a sleep inducing fruit that is beneficial for people with sleeping difficulties.
Avoid high fat and high protein meals
High fat and high protein meals will disturb your sleeps. Protein rich foods contain tyrosine, which is an amino acid that stimulates the brain activities. With excess tyrosine in the bloodstream, your brain could not calm down.
Avoid caffeine
To have a sound sleep, you should limit your caffeine intake. It is advisable to stay away from caffeine products after noon. Besides coffee, caffeine is also found in tea, chocolates and colas. Caffeine might also be present in certain cold and pain relief medicines, diuretics and weight loss pills.
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