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In order to get a better night of sleep, it can be important to ensure you are eating the right kinds of foods – particularly those that contain the chemical hormone tryptophan. Essentially tryptophan is the raw material that the brain creates in order to begin the sleeping process, which is controlled by the hormones serotonin and melatonin – thus by eating foods that contain tryptophan, more will go to the brain thereby creating an increased amount of sleep hormones. This also works the other way in that should you eat foods that block tryptophan, you will likely have a disturbed and less restful sleep. Poultry, in particular, turkey, is one of the best and most well known sources of tryptophan, which is why you might have noticed that you feel extremely sleepy after christmas dinner; however all animal proteins do contain some amount of tryptophan. Generally poultry contains more of the amino acid, however red meats will contain a small amount, yet due to their higher concentration of saturated fat can leave you feeling overly full when going to sleep, which does not encourage healthy sleep. You can also find a good amount of tryptophan in seafood, in particular shrimp and tuna, so if you're feeling peckish in the evening, it might be a good idea to have a small tuna sandwich on brown bread or tuna salad – just be sure to avoid too much bread or other fruits that might provide unwanted energy. It's no coincidence that we offer children a glass of milk when going to bed as it has a small amount of tryptophan within it, as well as providing the all-important calcium which is vital in growth and development of healthy and strong bones. Hot milk in particular can be a great and soothing way to get to sleep effectively, as well as ensuring that you feel warmed and relaxed at night. If you are a notorious snacker, then Nuts and seeds are a convenient way to supplement your L-tryptophan intake when you're short on time. Pumpkin seeds provide the highest amount of trytophan; however, Sunflower seeds, cashews, almonds and walnuts all contain a good amount. Legumes, such as beans, peanuts and lentils, offer protein, fiber and tryptophan within a healthy option for a meal. Peanuts contain the most generally; however as they are often sold salted, can prove detrimental to health in the long run - alternatively, kidney beans, black beans and split are a fantastic source of the amino acid, also containing B vitamins and iron, which are necessary for the body to transform it acid into sleep hormones. Sometimes it's as simple as changing your diet to get a good night of sleep, as well as identifying of what foods in particular seem to help you sleep well. To get a better night of sleep in whatever sleeping arrangement you have, whether it be double beds or king size beds, simply browse online for advice.
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