Natural ways to help you nod off

Jun 28 2008 by Hannah Davies, The Journal

DO you struggle to get a good night’s sleep? Do you wake up too early, or find yourself not feeling refreshed in the morning? You are not alone!

Improving your daytime habits and creating a better sleep environment can set the stage for good sleep. Changes to your diet can also help.

Foods that interfere with sleep.

Alcohol reduces the quality of sleep. People think a nightcap before bed will help. It may make you fall asleep faster, but reduces your sleep quality, waking you later in the night.

Everyone knows caffeine before bed keeps you awake because it depresses the sleep hormone melatonin for up to 10 hours. Sugary foods cause a rapid rise in blood sugar, which then falls quickly as your body shifts the sugar.

Spicy or acidic foods in the evening can cause stomach trouble and heartburn, which worsens when you are lying down. Drinking lots of fluid may result in frequent bathroom trips.

Foods that could promote sleep.

A light snack before bed which contains the amino acid tryptophan, can help sleep. Trytophan is needed by the body to make melatonin. Melatonin’s main role in the brain is to regulate the sleep/wake cycle. When you pair tryptophan-containing foods with carbohydrates, it helps calm the brain. Good sources of tryptophan include chicken, tuna, tofu, eggs, oats, nuts, seeds and milk.

Add some calcium and magnesium to your dinner or a night-time snack. A lack of the minerals can exacerbate sleep difficulties. These two minerals work to help relax nerves and muscles. Your diet is more likely to be low in magnesium than calcium – so make sure you are eating plenty of magnesium-rich foods such as nuts, green vegetables and seafood.

For more information, tel: Katherine Neal (0191) 215-9292 , info@nutritionalknowhow.com  www.nutritionalknowhow.com