Nutrition Breakthroughs Shares News on Sleep Inducing Foods for Insomnia

GLENDALE, CA, September 19, 2012 (Press-News.org) The type of foods we eat in the evening can have a pronounced effect on the quality of our sleep. One of the keys to a restful night's sleep is to calm and relax the brain, rather than stimulating it. Certain foods are natural insomnia remedies that contribute to restful sleep, while others keep us alert and awake. The calming foods contain the amino acid tryptophan, which is a precursor to the sleep-inducing substances serotonin and melatonin. Two recent studies confirm that eating more carbohydrates than protein increases tryptophan production, while eating a higher protein ratio increases tyrosine - an amino acid related to a stimulated, alert frame of mind.

One key study was published in the American Journal of Clinical Nutrition and is titled "High-Glycemic-Index Carbohydrate Meals Shorten Sleep Onset". The glycemic index measures the effect that different types of carbohydrates have on blood sugar levels. The higher the index number, the more that food increases sugar in the blood. For example, rice, bread and bananas have a high glycemic index. Researchers at the University of Sydney Australia gave two different kinds of meals to the study participants, a few hours before bedtime. They found that a carbohydrate-based, high glycemic index meal resulted in a significant shortening of the time needed to fall asleep, compared with a low glycemic meal.

In another study done at the Massachusetts Institute of Technology, scientists honed in on specific measurements of tryptophan vs. tyrosine in the brain, based on whether carbohydrates or proteins were eaten at breakfast. Blood samples were collected after the meals, and the researchers concluded that a carbohydrate-rich diet raises the brain-calming tryptophan levels, while high-protein foods depress it.

For those who need to stay alert and sharp during the day, high protein, medium-carbohydrate meals are best eaten for breakfast and lunch. For dinner and bedtime snacks, eat a meal or snack that is high in healthy carbohydrates, with a small amount of protein that contains just enough tryptophan to relax the brain.

According to William Sears, M.D., "The best bedtime snack is one that has both complex carbohydrates and protein, and perhaps some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep inducing foods."

Dr. Sears recommends that foods high in carbohydrates and calcium, and medium-to-low in protein, make the most ideal sleep-inducing bedtime snacks. Some examples are whole-grain cereal with milk, hazelnuts and tofu, oatmeal and raisin cookies with a glass of almond or regular milk, or a peanut butter or almond butter sandwich with ground sesame seeds.

Sesame seeds are rich in tryptophan. Other foods that are high in tryptophan, which can be combined with healthy carbohydrates to become natural sleep remedies, are whole grains, lentils, chickpeas, beans, eggs, sunflower seeds, and miso. As always, it's best to stay away from caffeine, sodas and nicotine in the evening.

The well-known nutritionist Adelle Davis writes about the roles of calcium for sleep in her book "Let's Eat Right to Keep Fit". She discusses natural insomnia remedies and says: "A calcium deficiency often shows itself by insomnia, another form of an inability to relax. The harm done by sleeping tablets, to say nothing of the thousands of dollars spent on them, could largely be avoided if the calcium intake were adequate."

Sleep remedies containing highly absorbable, quick acting forms of calcium and magnesium, such as Sleep Minerals II from Nutrition Breakthroughs, can be helpful with both falling asleep and staying asleep during the night. This natural sleep remedy contains rapidly assimilated forms of calcium and magnesium, along with vitamin D and zinc. The ingredients are formulated in a softgel with healthy oils, making them more quickly digested than tablets or capsules and providing a deeper, longer-lasting sleep.

Wendy R. of Honolulu, Hawaii says: "My friends know that I've had chronic insomnia for a very long time. Surprisingly, I received the Sleep Minerals II and took it and I actually slept! This thing really works. I wanted to say, its funny, but people know I have insomnia and once in a while a co-worker will ask me how I slept. In the past, if I ever got a good nights sleep I'd say "I slept like a baby", but that's the wrong comparison. Those little guys get up every two hours. I am actually beginning to sleep like an adult -- a much-rested adult."

In conclusion, bedtime snacks and dinners that are high in carbohydrates, low-to-medium in protein, and contain some calcium, will help you relax in the evening and set you up for a good night's sleep. Effective natural insomnia remedies with calcium and magnesium can also be taken before bed to provide a better quality and quantity of sleep.

For more information on Sleep Minerals II visit this sleep remedy page.

Website: http://www.nutritionbreakthroughs.com