SLEEP INDUCING FOODS CONTAINING TRYPTOPHAN IN RELATION TO NUTRITION and SLEEPING DISORDER

    Sleep has a broad effect on how you feel throughout the day, and nutrition plays an important part in how well you sleep.
    Many people make the common mistake of drinking a sugary beverage or a glass of wine before going to bed to help them fall asleep. But both caffeine and alcohol can interfere with your sleep pattern later in the night. Alcohol may help you to relax and fall asleep in the short term, but it can disturb sleep over the course of the night. It likewise keeps you from entering the deeper phases of  sleep, which may make you to wake up and yet feeling drained despite having spent a considerable amount of time in bed. And can even keep you awake, which is just the opposite of what you’d want. While caffeine is a stimulant that works by blocking the action of hormones in the brain that makes us feel sleepy.

Be mindful not to use caffeine too close to bedtime as its effect may persist for several hours.
    It’s likewise important to skip spicy snacks, or snacks that are brimming with flavors like garlic and salt, before bedtime. High-fat snacks should likewise be avoided later in the evening. All of these sorts of nourishments can cause acid reflux or other discomfort that can keep you up during the evening.
    Certain foods contain an amino acid called tryptophan that causes sleepiness. Carbohydrates make tryptophan more accessible to the brain, that's the reason carbohydrate heavy meals can make you feel drowsy.
Proteins from the food we consume are the building blocks of tryptophan, that's why the best bedtime snack is the one that contains both a carbohydrate and protein, such as cheese and crackers, cereal with milk or   peanut butter on toast. These food relates directly to serotonin, a key hormone that along with folic acid, Vitamin B6 and  B12, helps promote healthy sleep.
    A naturally occurring hormone called melatonin is the one that regulates sleepiness. It is produce in the brain by converting tryptophan first to serotonin and then to melatonin, which is secreted during the evening by the pineal gland in the brain to induce and maintain sleep.

To get adequate sleep on a regular basis is the only effective way to combat fatigue. So the next time you’re thinking about a late night snack to help you sleep or make you sleepy, try these foods that contain naturally occurring substances to help you settle down for a quality rest and bring on sleep.

1. Complex carbohydrates

Embrace whole-grain breads, cereals, crackers and brown rice. Avoid simple carbohydrates, including sweets, pasta and breads such as cookies, pastries, cakes, and other sugary foods. These foods tend to reduce serotonin levels and do not promote sleep.
 
             CEREAL WITH MILK

Commonly, cereal and milk is eaten after waking  up, not before going to sleep. But cereal and milk is actually the perfect bedtime snack because it’s an excellent balance of protein and carbohydrates. These two essential food supplements, when combined, will put you to sleep in no time. It is because protein contains an amino acid called tryptophan, which makes someone feel sleepy, and carbohydrates help tryptophan reach into the brain more easily.

             RICE

   White and brown rice has a high glycemic index, consuming it will significantly slash the time it takes you to fall asleep, based on Australian study. In particular, jasmine rice  brings on shut-eye faster. Research studies published in the American Journal of Clinical Nutrition found that people who ate a meal that included jasmine rice fell asleep faster than when they ate other rice types.

2. Lean proteins

Lean proteins include  fish, low fat cheese, chicken and turkey. These foods are high in the amino acid tryptophan, which has a tendency to increase serotonin levels. On the flipside, avoid deep-fried fish, high-fat cheeses or chicken wings. These take more time to digest and can keep you awake.
       
           TUNA

   Fish such as tuna, halibut, and salmon are high in vitamin B6, which your body needs to make serotonin and melatonin. Other foods rich in vitamin B6 include raw garlic and pistachio nuts.

           CHEESE and CRACKERS

  Old wives’ tales suggest that warm milk can make you sleepy, but the fact is any dairy product can help. Calcium (found in yogurt, milk and cheese,) helps the brain use the tryptophan found in dairy to manufacture sleep-triggering melatonin. In addition, calcium helps regulate muscle movements.

            ELK MEAT (species of the Cervidae or deer family)

  The meat has nearly twice more tryptophan than turkey breast, meaning you’re much more likely to nod off after eating it, especially with a side of carbohydrates to help the tryptophan reach the brain.

3. Heart-healthy fats

Unsaturated fats will not only boost your heart health but also improve your serotonin levels. Examples include peanut butter (read the label to make sure peanuts are the only ingredient) and nuts such as  cashews nuts, walnuts, pistachios and almonds. Avoid foods with saturated fats and trans fats, such as potato chips, french fries or other high-fat snack foods. These tends to bring your serotonin levels down.

           PEANUT BUTTER AND TOAST

   Although this may also seem like another breakfast option, it actually makes for another great bedtime snack. Like cereal and milk, peanut butter and toast is the perfect combination of protein and carbohydrates that are present in foods that make you sleepy.

           ALMONDS

   Almonds are a great source of protein and these nuts are rich in magnesium, which helps you fall asleep and helps your muscles relax. When the body’s magnesium levels are too low, it makes it harder to stay asleep. Almonds can also keep blood sugar level stable while sleeping. So before going to bed, snack on a handful of almonds or substitute peanut butter with some almond margarine on toast or crackers.

           WALNUTS

   Walnuts are a good source of tryptophan, a sleep-boosting amino acid that helps make serotonin and melatonin, the body clock hormone that sets sleep and wake cycles. Furthermore, researchers in University of Texas found that walnuts contain their own source of melatonin, which may help someone fall asleep quicker.

4. Beverages

Certain beverages can prevent or promote sleep. A good, soothing beverage to drink before sleeping at night would be warm milk or herbal tea such as chamomile or peppermint. As for caffeinated drinks, individuals who are having difficulty of sleeping, consume that last cup by 2 p.m. Caffeine can affect individuals differently, and even the smallest amount of stimulant can keep someone awake.

               TEA

   Although caffeine is not advisable before sleeptime, there’s nothing wrong with having some decaffeinated tea before going to bed. Chamomile and green tea are the best options for a night drink. Indeed, green tea contains theanine, which helps someone fall asleep.

              Chamomile Tea

   Steeping a cup of chamomile tea will help you sleep.As indicated by analysts, drinking the tea is connected with an increase of glycine, a chemical that relaxes muscles and nerves and acts like a mild sedative.

              Passionfruit Tea

   An Australian study found that drinking a cup of passionfruit tea one hour before bed helped people sleep more soundly. The researchers believe that Harman alkaloids chemicals found in high levels in the flower act on your nervous system to make you tired.
     
              Cherry juice

   Researchers have found that cherries can increase the body’s production of melatonin, a hormone that naturally makes someone feel sleepy. It appears that the more tart the cherry, the more supportive it is in increasing the production of melatonin. If snacking on a bag of sour cherries appears unappetizing, drink a glass of cherry juice instead. A glass of cherry juice could make you fall asleep faster, according to researchers. Cherries, particularly tart cherries, naturally enhance levels of melatonin. In the research study made, subjects who drank cherry juice experienced some improvement in their insomnia symptoms compared to those who drank a placebo beverage.

5. Fresh herbs

Fresh herbs can have a calming effect on the body. For example, basil and sage contain chemicals that promote sleep and reduce tension. Try making your own homemade pasta sauce with basil and sage. It’s easy to do, and homemade sauces have a tendency to be lower in sugar than store-bought versions. Nonetheless, stay away from herbs, like black pepper or red pepper at night, for such herbs have a stimulatory effect.

Other few foods that might get you started on the path to slumber:

OATMEAL

Oatmeal is truly nourishing and filling, which implies you won’t wake up during the middle of the night with hunger pains. Additionally oatmeal is a good source of the sleep inducing calcium as well as magnesium, phosphorus and potassium. Put down those instant oatmeal packets, which are full of sugar. Rather, decide on plain oatmeal with some banana slices and cherries for an extra melatonin booster.

HUMMUS

Hummus is a food dip or spread made from cooked, mashed chickpeas blended with olive oil, lemon juice, salt, garlic and tahini. Chickpeas or garbanzo beans are likewise a good  tryptophan source, so a light lunch of hummus with whole grain crackers to help the tryptophan stimulates the brain, would be a good way to head into an evening sleep.

BANANAS

Like almonds, bananas are also great source of magnesium. They likewise contain some tryptophan along with other vital supplements, so they’re the ideal guilt-free snack to have at night.Try having a banana smoothie with soy milk for a sweet bedtime treat.

HARD-BOILED EGGS

Eggs are rich sources of protein, which nourish, fills you up and helps stay asleep the whole night. If you’re not an avid consumer of hard-boiled eggs, make some scrambled eggs or an omelet for dinner.

MISO SOUP

If you plan on having a late dinner, cook a bowl of miso soup. Miso is produced using soy and contains numerous amino acids, including tryptophan. Those amino acids can increase the production of melatonin. If not having been sleeping well lately, try a bowl of miso soup for dinner to help fight sleeping disorder.

EDAMAME

If you prefer to have a salty snack at night, stay away from those bag of potato chips and grab some edamame, a green soybean, instead. The soy products are especially helpful for postmenopausal women, who experience with hot flashes during the night. Or you can cook edamame that is still in the pod, boil the pods in water with salt, or, steam your edamame, after that sprinkle with a bit of sea salt. To eat edamame, place the pod at your mouth,  bite or squeeze the beans into your mouth. No need to eat the pod, just the edamame beans inside, which easily pop out. You can eat edamame hot or cold. If you’ve been experiencing this postmenopausal problem, try eating on some edamame before bedtime to control those hot flashes.

LETTUCE

A salad with dinner could speed up your bedtime since lettuce contains lactucarium, that has sedative properties and affects the brain same to opium. You might try this brew, simmer three to four large lettuce leaves in a cup of water for 15 minutes. Remove from heat, put two sprigs of mint, and sip just before going to bed.

PRETZELS

Foods like corn chips and pretzels have a high glycemic index. After eating these foods you'll have a natural spike in your insulin and blood sugar levels, shortening the time to fall asleep. Actually, you need steady levels to avoid insulin resistance and mood swings. But if you are looking to get rest, the insulin and blood sugar increase helps tryptophan enter your brain to bring on sleep.

HONEY

The natural sugar found in honey somewhat raises insulin and permits tryptophan to enter the brain more easily, according to nutritionist. A spoonful before bed or blended with chamomile tea could give a more restful sleep.

KALE

Green leafy vegetables like kale are loaded with calcium, which stimulates the brain to use tryptophan to manufacture melatonin. Mustard greens and  spinach are other good options.

SHRIMP and LOBSTER

Crustaceans like shrimp or lobster are another good source of tryptophan, which may bring on an easier sleep.

A few recomended sleep-inducing snacks

Try eat low-fat cottage cheese with some 100-percent whole grain pita chips.
Try also banana with low-fat yogurt.
A night snack of an apple with mozzarella string cheese.

   Consume foods that calm the body, increase serotonin level to get restful sleep and reduce your tossing and turning when you hit the pillow. Have a good sleep and pleasant dream.