A good night’s sleep can be all too rare–two-thirds of us admit to experiencing disrupted slumber every night. If you count yourself among this rather hefty section of society, then you’ve probably tried it all: sleep sprays, meditation, pre-bed wind-down rituals, the works. But have you ever considered the possibility that your diet could hold the key to improved sleep?
“There is a neurotransmitter, a chemical messenger, in our bodies called tryptophan, which modulates sleep,” says nutrition consultant Sana Khan. “Certain foods contain it naturally, and a few mouthfuls of one of them an hour or so before you go to bed can really help both with falling asleep and the quality of your sleep thereafter.” Anxiety is often a huge problem for insomniacs, and whether it’s cause or effect, incorporating more magnesium into your diet can help relax the muscles and, by extension, your mind. “It’s a key mineral that, increasingly, I find clients are deficient in when I do tests,” says Khan. “Lots of people just aren’t getting enough of it in their diets.”
Is tryptophan the same as melatonin?
Tryptophan is an amino acid from which the sleep hormone melatonin is then synthesised. Melatonin is the hormone that regulates sleep and wake cycles and is naturally produced by the body. The conversion process goes like this: tryptophan > serotonin > melatonin. Therefore, eating foods that are rich in tryptophan will help to encourage the production of melatonin. Things like turkey, eggs, dairy, nuts and seeds all provide the building blocks for better sleep, Esra Soylucicek, a nutritional therapist at Reborne Longevity, explains.
Are there any foods that contain actual melatonin?
Yes: tart cherries, walnuts and some varieties of grapes. “Tart cherries are particularly well studied; they contain measurable melatonin and antioxidant compounds that may support sleep regulation,” says Soylucicek. Another way to up your chances of falling asleep is to include a small amount of complex carbohydrates in your evening meal or snack. “Complex carbs help tryptophan cross the blood-brain barrier more efficiently, which supports melatonin production.”
What to eat for better sleep
Almonds and walnuts
Not only do nuts like almonds and walnuts contain high levels of magnesium, they’re also a brilliant source of the sleep hormone melatonin, too.
Turkey
“A few mouthfuls of a slice of turkey breast an hour or so before sleep can really help,” says Khan. It’s all thanks to its high level of tryptophan and protein, both of which help to encourage a sleepy state of mind.
Kiwi
Research has shown that eating kiwi fruit regularly helps to improve both the amount and quality of sleep we enjoy, thanks to its high levels of antioxidants.
Cottage cheese
High in tryptophan, cottage cheese is a good food to incorporate into your diet if you struggle with disrupted sleep. Try combining it with another sleep-friendly food, like melatonin-rich raspberries, for a supercharged effect.
Dates
A brilliant source of melatonin, eating a couple of dates can help to lull the body into sleep while also keeping blood sugar balanced as you snooze.
Bananas
Packed full of magnesium, potassium and tryptophan, a banana is your ticket to a relaxed mind and peaceful sleep – swap sugary evening desserts for a banana instead.
Chamomile tea
Swap your normal caffeine for chamomile – it helps calm the mind, decreasing anxiety and stress, while inducing the nice kind of drowsiness, thanks to an antioxidant called apigenin.
Fatty fish
Fatty fish, like salmon, mackerel, sardines and trout, are high in vitamin B6 and encourage the body to produce melatonin, helping you to get sleepier, quicker.
Milk
A classic for a reason. Not only is it filled with tryptophan, but calcium is also known to help us drift off.
Tart cherry
A natural source of tryptophan and melatonin, tart cherries can help you drop off more easily. Plus, it contains other phytochemicals that help protect tryptophan from breaking down in the body, extending the time it can work on improving sleep.
Mushrooms
Mushrooms naturally contain small amounts of tryptophan – opt for cremini, portobello or white button mushrooms.
Eggs
A rich source of tryptophan, eggs can help bump up your melatonin stores before you hit the hay. One large egg will tick off 30 per cent of your daily tryptophan needs.
Why does the sleepy girl mocktail work?
You may have come across the “sleepy girl mocktail” on social media: it uses tart cherry, magnesium powder and sparkling water to create a drink that promises to lull people off to sleep. Advocates say it helps them drop off more quickly and stay asleep throughout the night. The reason it works, Bare Biology nutritionist Kirsten Humprehys explains, is that tart cherry naturally contains melatonin. Paired with magnesium – another sleep aid thanks to its calming effect in the central nervous system – the “cocktail” works on inducing sleep as well as sleep duration and quality.
“Some people find it helpful as part of a relaxing wind-down routine but it’s not a standalone cure for insomnia,” she continues. She also cautions against drinking such a large drink before bed, as it may have you waking up in the night to use the bathroom, which, of course, disturbs sleep.
Soylucicek says to be conscious of portion size when serving up your cocktail. “Many commercial juices are high in sugar which can destabilise blood sugar overnight.” She say to stick to a 100ml serving, always include magnesium, and drink it alongside a protein-rich snack to buffer the impact on blood sugar.
Foods to avoid for better sleep
“Alcohol, caffeine and sugar are right on the top of my list of things to avoid,” says Khan. “Alcohol and coffee are both stimulants and major diuretics, making them seriously dehydrating – they literally leach water from your body. And while alcohol causes sleep problems by affecting the neurotransmitters in the brain, caffeine keeps you awake. I advise not having either past 6pm.” She also recommends avoiding anything sugary, and not just sugary desserts, but also processed carbs like white bread and pasta. As tough as it sounds, snacking on buttered white toast before bedtime needs to become a thing of the past if you’re struggling to sleep.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
