Foods for Sleep

 Foods to eat to help you to sleep.

Foods which contain tryptophan form the precursor to the sleep inducing neurotransmitter serotonin, which then can convert to the sleep inducing hormone melatonin. Tryptophan is one of the eight essential amino acids found in the normal diet, it must be obtained from the food that we eat, unlike the other non essential amino acids which can be formed from the essential amino acids.

Obtaining tryptophan from dietary sources via a high protein diet is not always as easy as it sounds, for there are many substances in the body which bring about its degradation. A below normal intake of B3 will result in the liver using tryptophan to make the much needed B3.If a deficiency of B6 exists, then the tryptophan consumed will be degraded into other metabolities, thus making less tryptophan available.

If you eat a high protein diet which may contain all the tryptophan that you need, you may not get the benefit of it, because of the other amino acids you have consumed along with the tryptophan. These other amino acids will compete with the tryptophan for transport through the blood brain barrier.

How to solve the problem, you need a high carbohydrate diet, this will increase the production of insulin, which will in turn lower the competition from the competing proteins, and then allow for the transport of tryptophan through the blood brain barrier.

The type of carbohydrate consumed needs to be given serious consideration.Eating simple carbohydrates such as white bread, cakes, chips and pizza will certainly up the serotonin level,but it will also increase your waistline.Complex slow release carbohydrates such as organic brown rice, wholemeal or rye breads, oatmeal, lentils, and  pasta of the unrefined kind . Flax seed contains tryptophan, as well as being a rich source of Omega3s, however, to benefit from the flaxseed you would have to grind it up and add it to a carbohydrate to benefit from it. How about a wholemeal/ground flaxseed muffin, with a cup of chamomile tea or a glass of warm organic milk, one hour before bed.  Flaxseeds need to be refrigerated to prevent rancidity. 

Tryptophan rich foods include turkey, poultry in general, cheese, milk, meats, whole grains, beans and rice, eggs, and nuts. In order to benefit from the tryptophan containing foods combine them with a complex carbohydrate, this will allow the tryptophan to pass through the blood brain barrier without being degraded by the other competing amino acids in the protein part of your diet.

Ideally the nightime meal should be small, light, and well balanced. A stir-fry of poultry, fresh vegetables and brown rice with a dessert of fresh fruit is well balanced and sustaining, and would provide for a restful sleep. A small amount of protein, combined with complex carbohydrate is the ideal food for sleep.

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