ONE of the best natural sedatives is tryptophan, an amino acid component of many plant and animal proteins. Tryptophan is one of several ingredients that are important for the body to make serotonin, the neurotransmitter best known for creating feelings of calm and to make you drowsy.
The trick is to combine foods that contain some tryptophan with a lot of carbohydrates. This was due to insomnia - encouraging tryptophan to work - the carbohydrate is required to give way to the tryptophan to the brain. Carbohydrates will cause insulin secretion, which play a role in regulating amino acids that are competing and combining them into muscle, but leaves tryptophan alone, so that tryptophan can make their own way to the brain, is converted into serotonin, and cause drowsiness.
Serotonin is produced as a snack before bed should not exceed 200 calories and should eat at least 30 minutes before bedtime.
Here are some good input about the kind of snack before bed:
1. Snack before bed for adults:
- 6-8 boxes nonfat yogurt flavors, which are topping two tablespoons low-fat granola cereal.
- Apple slices with 1-2 teaspoons natural peanut butter.
- 3 cups low-fat popcorn - sprinkled with a choice of two tablespoons of cheese.
2. Snack before bedtime for teens:
- One cup healthy cereal with skim milk.
- Granola bars are low in fat
- The scope of vanilla ice cream or low-fat strawberry.
3. Snack before bed for children:
- 1 / 2 cup low-fat vanilla pudding.
- 1 / 2 pieces of banana with 1-2 teaspoons peanut butter.
- One cup of skim milk with a sprig of grapes (or other fruits).
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