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Page 40
| for sleep). In addition, soy contains plenty of calcium, which works as a natural sedative. Meanwhile, it is important to supply the body with enough niacin so that tryptophan is not used up in order to produce it. Foods containing niacin include dried apricots, barley, brewer's yeast, sunflower seeds, chicken, turkey, halibut, salmon and swordfish. |
| Drink a cup of ginger tea before bed or whip up a ginger-flavored sleepy-time smoothie with soy or cow's milk plus banana, almonds, sunflower seeds and brewer's yeast. If you do drink milk before bed, make sure it is low-fat, so that your digestive tract does not remain too active while you are trying to sleep. Enjoy this smoothie at least two hours before bedtime. Do not overeat before bed; a full stomach can keep you awake. |
| Avoid sugary foods because they will wake you up in the wee hours of the morning when the blood sugar drops. Smoking, drinking and eating refined food use up vitamin B6 (as do birth control pills) which is vital for melatonin production. In addition, improve your sleeping environment; make sure that your bed, pillow and room temperature are comfortable and your bedroom is dark and quiet. Relaxing music, stretching, massage, or deep, rhythmic breathing help. |
| Sources of Trytophan |
Spirulina | Chicken
Soy foods | Cow's milk
Cottage cheese | Peanuts
Pumpkin seeds | Almonds
Turkey | Brewer's yeast
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