Working for whole long day and trying to have a sound sleep in the night, is what many of us want in our life! But does this all really happen? Despite of being active both physically and mentally, sometimes we cannot get a sound sleep.

It's a very frustrating situation, where we are only losing our energy, temper but dont know how to overcome this.

To combat this, we should try to have bedtime snack that combines a carbohydrate rich food with a dietray source of tryptophan. Tryptophan is an amino acid which our body can't make, so its essential to have it through our diets. Tryptophan secretes serotonin hormones, which induces feelings of sleepiness, calm, and relaxation to our body.

But, tryptophan has to cross the blood-brain barrier for the adequate serotonin production, which becomes a little difficult coz; of the presence of other amino acids. Here comes the role of carbohydrates. Carbohydrates produce insulin, which can divert many of the amino acids away from the brain.

So, we should always have a combination of carbohydrate-rich food and tryptophan-rich food in our evening meals. Rice with lentils, eggs with whole grain toast are a few eg; of the combined nutrient rich food. We should always be aware of the combination of foods we are eating coz; it will decide if we gonna have a bear like sleep tonight!

 Images : Whole Grain Toast, Boiled Eggs

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