It is always good (and healthier) to go for natural sedatives... those containing tryptophan, which is an amino acid component of many plant and animal proteins.
What does tryptophan do?
It is considered to be one of the ingredients necessary for your body to make serotonin, a neurotransmitter known for giving you the feelings of calm and making you sleepy.
Whats the trick here!
Well, you have to combine tryptophan containing foods with ample carbs... for this to work, it first has to make its way to the brain!
On the downside... all amino acids compete for that "transport" to the brain. Insulin is released when you add the carbs, which takes the competing amino acids and incorporates them into muscle, but leaves the tryptophan alone, making its way to the brain, convert to serotonin, and cause sleepiness.
Bedtime snacks that are serotonin-producing should not exceed 200 calories and should be eaten 30 mins before regular bedtime.
Here are a few great ideas/recipes:
For Adults
**********
*6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal
*Sliced apple with 1-2 teaspoons natural peanut butter
*3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese
For Teens
**********
*One cup healthy cereal with skim milk
*Low-fat granola bar
*Scoop of vanilla or strawberry low-fat ice cream
For Children
************
*1/2 cup low-fat vanilla pudding
*1/2 banana with 1-2 teaspoons peanut butter
*One cup skim milk with a bunch of grapes (or other fruit)
For the original article, click here.
What does tryptophan do?
It is considered to be one of the ingredients necessary for your body to make serotonin, a neurotransmitter known for giving you the feelings of calm and making you sleepy.
Whats the trick here!
Well, you have to combine tryptophan containing foods with ample carbs... for this to work, it first has to make its way to the brain!
On the downside... all amino acids compete for that "transport" to the brain. Insulin is released when you add the carbs, which takes the competing amino acids and incorporates them into muscle, but leaves the tryptophan alone, making its way to the brain, convert to serotonin, and cause sleepiness.
Bedtime snacks that are serotonin-producing should not exceed 200 calories and should be eaten 30 mins before regular bedtime.
Here are a few great ideas/recipes:
For Adults
**********
*6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal
*Sliced apple with 1-2 teaspoons natural peanut butter
*3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese
For Teens
**********
*One cup healthy cereal with skim milk
*Low-fat granola bar
*Scoop of vanilla or strawberry low-fat ice cream
For Children
************
*1/2 cup low-fat vanilla pudding
*1/2 banana with 1-2 teaspoons peanut butter
*One cup skim milk with a bunch of grapes (or other fruit)
For the original article, click here.
