A whopping one third of us suffer from insomnia at some stage in our lives. Many different factors including stress and diet can affect our sleep patterns, particularly at this time of year when our social calendars can be bursting at the seams. However, a simple tweak to your daily diet can go some way to aid a restful night’s sleep so you can stay energized, ready for the day ahead.
Tryptophan is an important amino acid which is believed to aid sleep by increasing the uptake of sleep inducing chemicals serotonin and melatonin. It’s present in small amounts in many protein rich foods and can be found in higher amounts in foods such as milk, oats, bananas, yoghurt, poultry, eggs and peanuts.
Research has suggested that to further increase chances of sleep tryptophan-rich foods are most effective when combined with carbohydrates. A good way to increase the tryptophan hit is to eat cereal with warm milk as a bedtime meal as this carb combo stimulates the release of insulin which allows tryptophan to reach the brain faster than any other competing amino acids.
Some milky drinks are also an excellent way to induce sleep. Containing both tryptophan and melatonin, hot milk and malt based drinks can help create the urge to fall asleep. It goes without saying to avoid hot chocolate or any drinks containing stimulants such as sugar or caffeine.
Sleepy teas such as Chamomile or Valerian tea may reduce the time it takes to go to sleep and improve sleep quality. It’s believed that Valerian (read on for more) and Passion Flower increase levels of gamma aminobutyric acid (GABA) – a chemical that helps regulate nerve cells and calm anxiety.
If you’re looking to super-charge your sleep as part of your Convenient Vitamins supplement programme consider adding Valerian Plus to your bespoke box. Valerian root is a natural herb traditionally used to alleviate sleep disturbances attributed to mild anxiety. Our Valerian Plus formula also includes Hops and Passion Flower to aid rest and relaxation.
If you train heavily good quality sleep is all-important and our ZMA capsules (containing Magnesium, Zinc and Vitamin B6) will aid restful sleep so that your body can get the downtime it needs.
Supplementation with 5-Hydroxytrytophan (or 5-HTP) helps to maintain serotonin and melatonin levels. Derived from the West African plant Griffonia Simplicifolia 5-HTP is made from the amino acid L-tryptophan which naturally occurs in protein foods.
Why not find out what nutrients you could be missing in your daily diet? Take the ConVits lifestyle survey today buy hitting the link below and receive your 1st 28 day pack absolutely FREE...