Nutrients to promote sleep
Tryptophan is an essential amino acid. Our bodies do not make it, therefore we need to get it from our diet. Trytophan is converted to seretonin in the brain, which then converts to melatonin. Melatonin is the main hormone that regulates the sleep-wake cycle. Evidence suggests foods rich in tryptophan can improve sleep quality, increase sleep duration, reduce night-time awakenings and reduce sleep onset time.
Tryptophan competes with other large neutral amino acids (LNAAs) for transport to the brain. Insulin release reduces the pool of LNAAs reaching the brain. Therefore, combining tryptophan foods with carbohydrates can help maximise its uptake, promoting the production of serotonin and melatonin, and in turn improving sleep.
Food and drink recommendations to improve your sleep
Research shows the following dietary changes can help improve sleep.
Tart cherries, and tart cherry juice. These contain tryptophan, serotonin and melatonin. A study showed when juice was drunk twice daily, overall sleep quality improved.
Milk based drinks. The protein alpha-lactalbumin in milk increases the tryptophan to LNAA ratio.
Beef tomatoes. These contain melatonin. A study showed eating 250g (approx half a beef tomato) 2 hours before bed for 8 weeks improved sleep quality.