The mechanism of sleep has been well researched. Many studies have been
published on tryptophan, the normal sleep inducer for an individual. Tryptophan
is an essential amino acid, which means that it cannot be produced by the body
and has to be obtained from the diet. And why tryptophan is important for sleep
is because the body uses this amino acid to make serotonin that is so necessary
for healthy sleep and stable mood.
Here's how it works. Eating
carbohydrate-rich foods increases the ratio of tryptophan to other amino acids
and that promotes entry of tryptophan into the brain enabling the production of
serotonin. Consumption of too much protein reduces the production of serotonin
as the proteins compete with carbohydrates and prevent the entry of tryptophan
into the brain cell to induce sleep.
Studies have shown that people who eat a variety of food have a better
sleeping pattern. Similarly, those who are aware of spacing the meals and
consuming the right food before bedtime enjoy a better sleep.
Short sleep as well as a long sleep, both, are an issue that needs to be
looked into. Normal sleep is where one gets to sleep for a continuous eight
hours and that keeps a person healthy. Short sleep is associated with less
intake of vitamin C, and selenium, as well as excess intake of lutein or
zeaxanthin generally found in green leafy vegetables.
Long sleep, on the other hand, is
associated with lesser intake of theobromine, dodecanoic acid (a saturated
fat), choline (found in eggs and fatty meats), and total carbohydrates and
excess alcohol consumption.
It is an important area to
consider since short sleep is associated with weight gain and obesity,
diabetes, and cardiovascular disease, whereas long sleep has negative health
consequences. The ideal mix of nutrients and calories is necessary to promote
healthy sleep. An individual has the potential to make a major dent in obesity
and other cardiometabolic risk factors by altering the way in which one sleeps.
Having a heavy meal before
bedtime affects the sleep by and large. It is necessary to have an early dinner
that is light and contains the sleep inducers in them.
Poultry, yogurt and cheese are
good sources of tryptophan. Nuts, peanut butter, pumpkin seeds and sesame
seeds, tofu and soy products are also rich in tryptophan. Milk is a good sleep
inducer. That is the reason many cultures have the habit of consuming warm milk
Avoid the following before
Stimulants - caffeine drinks (tea, coffee and fizz
drinks), cigarettes and other stimulants like energy drinks that keep us awake.
Alcohol - it may help to fall asleep but it adversely
affects the quality of sleep.
Overeating and eating too close to bedtime - this can
leave one bloated and cause indigestion that makes you toss and turn in bed.
Beware of what you eat before bedtime. Eat right to