Understanding and Improving Sleep

If you can't fall asleep, people around you will tell you to avoid eating too much before sleep; drinking caffeine, sugar, or alcohol. Those things can keep you awake. But what will let you fall asleep without having to count sheep or hypnotize yourself? There are foods that give you the balance your body needs. Here's what you need to know.

Sugar levels trigger your adrenaline hormone to rise. This keeps you pumped up and impedes your body from relaxing and switching off to sleep. A diet low in glycemic load (GL) steadies blood sugar levels and gives you just enough energy through the night. A low GL level helps you feel full for longer hours and stops the hunger attacks before going to sleep.

When night falls, your body prepares itself for sleep. How your body knows this is thanks to the central nervous system's activation of its main inhibitory neurotransmitter known as gamma aminobutyric or GABA. Studies establish that GABA receptors favor sleep. They also influence other neurotransmitters like noradrenalin, serotonin, and dopamine, which aid your body in becoming calm and relaxed. Stimulants such as caffeine found in coffee, sodas, and some teas, disrupt the role of GABA and keep you awake. Low GABA levels also become factors for feeling anxious or depressed, which are common sleep stoppers. Currently, prescription medications are available to supplement levels of GABA to improve sleep.

You should also take note of the following:

- Tryptophan, linked to the production of melatonin, is a good sleep inducer. This is found in nuts, seeds, eggs, chicken, cheese, and milk.

- Supplements rich in folic acid, vitamin B complex, and vitamin C aid in the production of melatonin.

- Minerals like magnesium and calcium help you avoid cramps and muscle twitches during sleep. These are found in leafy veggies, milk, seafood, and nuts.

With conscious effort and help from a doctor or nutritionist, determine the foods that might be interfering with sleep. Changing your diet to ensure you are getting the right substances for your body will make a good night's sleep easily within your reach.

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