Eat Right, Sleep Well

We all know we need sleep. It's good for the body and the mind. Some people choose to cut into those snoozing hours with busyness. Others simply can't fall asleep, while many can't stay asleep.

For those who long to rest soundly all night, but find it elusive, improving your diet may be the key to a good night's sleep. Definitive Guide to Sleep Disorders: 7 Smart Ways to Help You Get a Good Night's Rest by Herbert Ross and Keri Brenner offers 11 helpful tips for a sleep-conducive diet.

1. Avoid alcohol (or reduce your consumption considerably).
2. Avoid caffeine.
3. Identify allergenic foods and eliminate them from diet (ie. wheat, eggs, chocolate, milk, corn).
4. Eat an evening snack to increase tryptophan levels in the brain. It should primarily consist of a complex carbohydrate coupled with some tryptophan-rich food. (ie. turkey, chicken, eggs, dairy, nuts, seeds, bananas).
5. Increase your greens and other raw vegetables.
6. Avoid simple carbohydrates and eat whole grains, containing B vitamins.
7. Eat moderate amounts of protein throughout the day to help keep insulin levels steady.
8. Eat a variety of nutritious food.
9. Consume healthy fats such as olive oil and flaxseed oil.
   
10. Supplement with 1 gram of niacinamide (vitamin B3) at bedtime, which can help those who awaken in the middle of the night.
11. Supplement with 500 mg of chlorella at bedtime for added tryptophan.