Foods That Help You Sleep
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People that suffer from insomnia will try almost anything to get some sleep. It can be agonizing going through the endless tossing and turning. So why not try sleep medication to get some much needed rest?
Well, it might be much easier than that, so before you make an appointment to see the Doc, try opening your refrigerator for relief.
We tend to overlook it, but we all know that food can make us sleepy. Think about it…after eating a big turkey dinner, what does everyone want to do?
Yep, lay down and take a nap. This is because of a chemical you may have heard a lot about in recent years called tryptophan.
So, what exactly is tryptophan?
It is a chemical that allows your body to produce an amino acid called L-Tryptophan. This amino acid is essential in the production of the neurotransmitters serotonin and melatonin. These help slow down the nerve traffic in your brain, relax you, and allow you think less and sleep more.
While you have most likely already felt the relaxing power of turkey, you probably wouldn’t be thrilled about the prospect of eating turkey before bed every single night. The good news is that turkey is not the only source of tryptophan.
The problem with many of the foods that contain tryptophan is that they also contain an amino acid called tyrosine. This amino acid produces chemicals that make you more alert and energized. Eaten alone, the acids in the food will counteract each other and produce no significant effect in either direction.
The key to getting rest is to eat other foods that will allow you to utilize the tryptophan and not the tyrosine. Carbohydrates are excellent foods for accomplishing this. They encourage your body to produce insulin which “ties up” the tyrosine, therefore allowing the tryptophan to reach your brain without competition.
Make sure you avoid consuming large amounts of carbs and simple sugars because you can produce too much insulin which will cause you to wake up shortly after falling asleep.
Another way to get the full benefit of tryptophan is to eat foods that will increase your brain’s absorption of this amino acid. Calcium is the best way to accomplish this, and we have already learned that dairy products are great sources of tryptophan. This is why many mothers give their children a glass of warm milk at night to help them rest; because it works!
If you are having a hard time settling down to get some rest, try a small late night meal containing tryptophan-nature’s sleeping pill. Remember not to eat too much though, or you will probably wake up much sooner than you’d like to.
The best way to accomplish this is to eat a moderately sized dinner, then a small snack an hour or so before bed. If you eat the right foods at bedtime, you’ll find yourself floating away to dreamland in no time.
Eating a SMALL amount of any of the following foods shortly before heading to bed can help you get to sleep quickly and sleep soundly all through the night.
Tryptophan – Sleep Inducing Foods:
- Dairy products: cottage cheese, cheese, milk
- Soy products: soy milk, tofu, soybean nuts
- Fish
- Poultry
- Whole grains
- Beans
- Rice
- Hummus
- Lentils
- Hazelnuts, Peanuts
- Eggs
- Sesame seeds, sunflower seeds
- Most high-protein foods
Note that research has shown people who consistently get a good nights sleep have an easier time losing and maintaining weight.
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Getting an adequate amount of sleep is such a critical part of living a healthy life and it can even help people to lose weight. Great post!