Tryptophan is an amino acid that aids the production of melatonin and serotonin which control our sleep/wake cycle. Pumpkins are rich in tryptophan which can help people fall asleep easy. Foods, like pumpkin, that have tryptophan must be eaten with high glycemic carbohydrates for better absorption. This is why you feel lethargic after you have had your Thanksgiving meal of turkey, mashed potatoes and pumpkin pie. Mashed potatoes are high glycemic carbohydrates while turkey and pumpkin pie are loaded with tryptophan. Tryptophan works during the day to promote serotonin that helps with depression and anxiety, while at night it produces melatonin that causes us to feel sleepy. Read more »
Tryptophan Rich Foods Induce Sleep Myth or Fact
What is tryptophan? Tryptophan is an essential amino acid in the human body. It functions as a biochemical precursor to sleep inducing compounds serotonin and melatonin. This tryptophan amino acid is not naturally produced in the body therefore It has to come from our diet. Eating foods high in tryptophan are known to promote calmness or feelings of lethargy. A tryptophan deficiency may lead to low levels of serotonin. Low serotonin levels are associated with depression, anxiety, irritability, impatience, impulsiveness, inability to concentrate, weight gain, overeating, carbohydrate cravings, poor dream recall, and insomnia. Vitamin B6 is necessary for the conversion of tryptophan to serotonin. Consequently, a dietary deficiency of vitamin B6 may result in low serotonin levels and/or impaired conversion of tryptophan. In addition, several dietary, lifestyle, and health factors reduce the conversion of tryptophan to serotonin, including cigarette smoking, high sugar intake, alcohol abuse, excessive consumption of protein, hypoglycemia and diabetes. Read more »
Serotonin Foods
Serotonin definition: a monoamine neurotransmitter that’s functionally important in neural transmission for regulating the sleep/wake cycle, depression and memory. Serotonin foods high in the amino acid tryptophan can maintain healthy serotonin levels, but lifestyle choices like traveling abroad or working a split shift can cause erratic sleep schedules that will disrupt serotonin production. When serotonin levels are low, the inability to sleep easy and other health issues can result, including depression and chronic fatigue syndrome. Read more »
List of Foods that Induce Sleep
Eat sleeper foods full of tryptophan to build relaxing neurotransmitters that will help calm your mind. If you eat waking foods that are high in proteins and sugars make sure you combine them with carbohydrates to deter energizing your mind. Missing out on eating the sleep-inducing effects of tryptophan will set off a roller coaster effect of raising and plummeting blood sugar followed by a release of stress hormones that will definitely keep you from falling asleep easy. Read more »
Tryptophan Supplements to Sleep Easy
Tryptophan is a vital amino acid important in protein synthesis and only available through diet or supplements. Once the body receives tryptophan we convert it to an amino acid, L-tryptophan which is a precursor for serotonin. Serotonin converts to melatonin at night which controls our sleep/wake cycle and in turn promotes sleep. When you do not consume enough tryptophan it affects serotonin levels, low serotonin levels can cause sleep deprivation. Just two tryptophan supplements taken early in the evening can affectively increase your serotonin level and induce sleep. It is also important to take vitamin B-6 in combination with complex carbohydrates to increase the effects of tryptophan, according to certain researchers. A high carbohydrate meal releases insulin that helps clear the bloodstream and allow tryptophan to flow. Read more »
Sleep Easy with Menopause
If you are trying to sleep easy with menopause you might find it difficult if you are experiencing night sweats one of the main side effects women have when their estrogen levels begin to decline. There are a number of other factors that may cause you to have trouble falling asleep and staying asleep. Not only are you facing hormonal changes causing nights sweats and/or hot flashes which throw off your sleep/wake cycle, you could also have other health issues such as thyroid problems, incontinence, sleep apnea, stress, depression, anxiety, side effects from medication and weight gain. What can you do to help eliminate or lessen these symptoms? Read more »
How To Go Asleep
According to the American Academy of Sleep Medicine women suffer twice as likely from the sleep disorder insomnia than men. Insomnia can cause other health problems just like not eating a proper diet or lack of exercise. Many people take prescription sleeping pills such as Ambiem which is a popular sleep aid in the United States. Michael Jackson and Tiger Woods have taken this medication according to news reports. Before you decide to take a prescription sleep aid let’s consider some theories about how to go asleep. Read more »