By Thomas Wong
Sleeping. Most of the time, it is just a matter of closing your eyes and lying down. But we have all had those nights where we just can’t seem to fall asleep. Studies have shown that if you’re having trouble sleeping, it isn’t because you’re not tired. Chances are you’re stressed or feeling anxious. Here’s a look at the chemicals that will help you relax and visit the sandman faster:
CARBOHYDRATES/SEROTONIN
Carbohydrates will help your brain release serotonin. Serotonin is a neurotransmitter that stimulates pathways in your brain that will make you feel relaxed.
EAT IT IN: Pretzels and butter free popcorn, which are healthy options.
MELATONIN
Melatonin is an important molecule that keeps your body’s body’s sleep-wake cycle in check. When melatonin is released, it causes drowsiness and lowers the body’s temperature. However, stress can block the release of it.
EAT IT IN: A bowl of oatmeal before heading to bed can inject your body with a healthy dose of melatonin.
TRYPTOPHAN
Have you ever felt sleepy right after Thanksgiving dinner? Part of the reason may be that turkey is high in the amino acid tryptophan. Tryptophan can be converted into serotonin and melatonin. Having a good dose of those two chemicals should put your right to bed.
EAT IT IN: Sesame seeds are a rich and healthy source.
VITAMIN C
Cortisol is a chemical that is released during periods of stress. If cortisol levels are high at bedtime, a person may have problems falling asleep. Also, high cortisol severely lowers the quality of sleep. This means the person would wake up feeling tired no matter how many hours of sleep he or she has had. Vitamin C has been shown to decrease the level of cortisol in the body.
EAT IT IN: Try eating an orange or red bell pepper before heading to bed.