Tryptophan is magic. This amino acid is found in all types of food, including turkey—although it’s not to blame for your Thanksgiving coma. But research shows that foods with tryptophan produces serotonin, which helps promote sleep.
"Many people believe eating foods that contain tryptophan will help induce sleep," says Jessica Redmond, RD. "This recommendation arises from past research, which has shown that a tryptophan deficiency leads to a serotonin deficiency, and serotonin is one of the hormones that influences our circadian rhythm and sleep patterns. The solution? Eating foods like turkey, soy beans, and pumpkin seeds, which contain decent amounts of tryptophan.”
Adding some whole grains. Breads, crackers, pastas, or rice combined with a protein, like turkey, eggs, or low-fat dairy, may be the perfect combination for a pre-sleep snack. “The carbohydrate-containing foods help the tryptophan-rich foods get absorbed by the brain,” says Lindsey Joe, RD.
Consider cherries. These guys are one of the few natural sources of melatonin, a hormone your body produces that’s often recommended as a sleep aid. One study found that a tart cherry juice blend helped older adults struggling with insomnia.
Munch on magnesium. Foods high in magnesium, like dark leafy greens and avocado (did someone say late-night guacamole?) may be just what you need to ease into dreamland. In one study of older adults with insomnia, magnesium had a positive effect on the quality of their sleep, like the length of time they slept and their ease in waking up (among other factors).
No comments:
Post a Comment