Serotonin is the neurotransmitter which regulates mood, body temperature, sensitivity to light, noise sensitivity, sensory perception and the onset of sleep. Since serotonin regulates sleep onset, it is important to know how to add to our stores of serotonin, or how to stimulate its release.
Firstly the much maligned cholesterol is an essential nutrient, for the brain,for vitamin D. and for the formation of sex hormones, which increase the activity of serotonin receptors.Without an adequate supply of cholesterol people become depressed, many people who take cholesterol lowering drugs have lapsed into severe depressions, and worse some have committed suicide. Cholesterol levels need to be adequate in order to ensure serotonin levels are maintained at an optimum level, so allowing for feelings of happiness, and ease of falling asleep.
Serotonin is synthesized in the body from the available dietary tryptophan, one of the eight essential amino acids . It would appear to be easy to increase our serotonin supply by increasing our protein consumption. However, unfortunately it’s not so easy for it has other competing amino acids to deal with which prevent its absorption.
A high protein diet is therefore not the answer to this dilemma, it has been found that tryptophan needs the presence of carbohydrate to assist its passage across the blood brain barrier. Furthermore, a deficiency of either of the B vitamins, B6 or B3 will interfere with the body’s ability to be able to access the small amount of tryptophan in our diets.
Increasing serotonin levels naturally requires the intake of a healthy diet skewed towards complex carbohydrates, rather than high in protein. Over indulgence in highly processed carbohydrates may elevate your mood and make you sleepy, but it will also increase your waistline and decrease your overall health.
A meal rich in carbohydrates increases the secretion of insulin, which lowers the presence of the competing amino acids in the blood, and allows for tryptophan to cross the blood brain barrier, so increasing the supply of serotonin.
Foods high in the essential amino acid tryptophan are : dairy products, seafood, whole grains,lentils, nuts, beans and rice. At least one hour before bed, have a small whole grain cracker topped with cheese, or a small bowl of miso soup with some noodles, and sleep well.