Smarter Sleeping 101

 Found this list over at the Sleep Aid Center.  You’ll have to visit them to read the rest.  Most of the foods below are listed for their tryptophan content, which is a key ingredient in the SleepSmart complex.  Do these foods work for you?

1. Warm milk. It is not a myth. Milk has some tryptophan - an amino acid that has a sedative-like effect - and calcium, which helps the brain use tryptophan. In addition, there is the psychological throwback to infancy, when a warm bottle meant, “relax, everything’s fine.”

2. Turkey. Turkey contains tryptophan. To get the most from the tryptophan in turkey, eat a slice of white turkey meat on a slice of whole-wheat bread in the middle of the evening.

3. Honey. Drizzle a little in your warm milk or herb tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin, a recently discovered neurotransmitter that’s linked to alertness.

4. Oatmeal. Oats are a rich source of sleep - inviting melatonin, and a small bowl of warm cereal with a splash of maple syrup is cozy - and if you have the munchies, it is filling too.

5. Potatoes. Eating a little baked potato or a small serving of mashed or roasted potatoes will clear your body of acids that can block the effects of tryptophan.

6. Almonds. A handful of these heart-healthy nuts can be snooze inducing, as they contain both tryptophan and a nice dose of muscle-relaxing magnesium.

7. Whole-wheat bread. A piece of toast with your tea and honey will release insulin, which helps tryptophan get to your brain, where it’s converted to serotonin and quietly murmurs “time to sleep.”

The following supplement is included in the SleepSmart complex.

Melatonin is a hormone that is naturally produced within the body by the pineal gland. Melatonin is produced at night to help our bodies regulate our circadian rhythm, or our sleep and wake cycles. Very small amounts of melatonin are found in foods such as meats, grains, fruits, and vegetables.

As we get older, the amount of melatonin produced by our body reduces which has led scientists to believe that this may be the reason why younger people have less of a problem sleeping than older people do.

That’s not to say that all young adults produce a sufficient amount of melatonin, many do not. In fact, many young adults suffer from a low production of melatonin, in part due to their exposure to light. Many young adults stay up late surfing the internet, watching tv, playing video games, etc. Sitting in front of a backlit screen or any kind of light (even a digital alarm clock) can disrupt the production of melatonin.

For these reasons, melatonin can be purchased OTC as a supplement.

Melatonin for Sleep

Melatonin supplements are herbal in nature and as such do not have any of the side effects that prescription and over the counter sleeping pills have. Research suggests that melatonin supplements make it easier to sleep and also ease the effects of jet lag.

Although research into Melatonin is still ongoing, it has been reported to make people feel better as well as strengthening the immune system and also reducing free radicals within the body. Studies are also being carried out to determine the effect of melatonin as an antioxidant. However, there is still much to be learned about melatonin and its effects on the human body.

For more info on Melatonin, visit Web MD.