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Two days ago, I went to bed around 11 pm but unfortunately I tossed and turned restlessly before I eventually went to sleep .  The same thing repeated itself the next day I had trouble sleeping at night. .I decided to take time out the third day to find out what exactly was causing my sleeplessness( insomnia.)I was not worried about any thing obviously it was not anxiety that was causing the insomnia or any form of depression I decided to check what I had eaten in the past two days and the only new thing I had introduced to my system those two days was a 3-in-one coffee sachet drink and a lot of salad in the evening.
When I researched into the relationship between diet and insomnia, I discovered that scientist have found that what we eat directly affects our ability to sleep well .Just a few changes in our diet can make all the difference between a good nights sleep and a bad one .I decided to talk about natural sleep remedies.
Certain foods are known to contain high levels of an  amino acid that causes sleepiness in individuals
called tryptophan. such food can therefore be of great help in combating insomnia.foods that are also rich in calcium and magnesium have also been linked to promoting good sleep. such food include the simple banana .this wonder fruit is packed with potassium and magnesium that are natural muscle relaxants and also contains the sleep inducing  amino acid tryptophan which ultimately turns into  serotonin and melatonin  in the brain. serotonin promotes relaxation while melatonin  promotes sleepiness. Recent studies have shown that people who eat rice, bread ,pasta, and cereal  before bedtime fell asleep faster than those who didn't as these food items are  rich  in sugars which increase the production  of tryptophan. Whole grains and green leafy vegetables that are rich in calcium, folic acid and B vitamins are fantastic foods that promote good sleep. .
Having your meals about three hours before bed is optimum as this amount of time lets your body go into wind down mode and release the sleep promoting hormone melatonin
Most foods to avoid if you want to get a good nights sleep include fatty foods and caffeine containing foods.chocolate and tea should also be avoided at night since they contain the stimulant theobromine that has been shown to disrupt sleep.
In addition, protein-rich foods release amino acids into the blood. When amino acids such as tyrosine flood the body, they are quickly used to synthesize stimulant such as the excitatory neurotransmitters, epinephrine and norepinephrine, and thermogenic thyroid hormones.
Excitatory neurotransmitters keep the brain active and thyroid hormones increase the body’s metabolic rate. Both effects disrupt sleep.
Furthermore, by suddenly increase the amount of amino acids in the body, high-protein foods reduce the amount of tryptophan reaching the brain..
Flooding the body with multiple amino acids reduce the odds of tryptophan crossing the blood-brain barrier. This is because it shares the same transport mechanism with some of the other amino acids.
In conclusion what you eat will determine how you sleep.I hope the few tips above can help you plan your meal such that it will not disrupt your sleep
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