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milk drinking
A warm milky drink at bedtime is a time-honoured tradition to help us fall asleep. This idea is based on
milk containing the protein building block tryptophan, an amino acid that has sleep-inducing eects.
In truth, one glass doesn’t give us enough of this amino acid to have a sleep-inducing action. There is
some, although limited, research to suggest that calcium, a mineral found in dairy and fortied
alternative
milks, is associated with ease of dropping o,
with researchers suggesting this may be down to the
mineral helping to lower blood pressure. The bottom line? If you nd
a warm mug of milk helps you to
relax and drift o,
keep having it.
Rice and pasta
You could try having a high glycaemic index (GI) carbohydrate with your evening meal. Scientists from the
University of Sydney discovered that when men ate high-GI jasmine rice with their dinner, they fell asleep
more easily than if they ate a low-GI rice. They speculate this may be down to high-GI carbs increasing the
release of the calming brain chemical serotonin. Other high-GI carbohydrates include baked potatoes and
couscous, which also may be worth a try
nutsBrazil
ThesResearch reveals that, likee are among the richest dietary sources of the trace mineral selenium.
calcium, less selenium in the diet is associated with more diculty
falling asleep and getting less so-called
‘restorative’ sleep. Aim for two to three nuts a day
