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Having trouble sleeping? There are certain changes you can make to your diet that will help you get and stay asleep.   Certain foods when eaten at particular times can actually hinder or help your sleeping patterns. Here are three ways to use your diet to promote better sleep:

1. Eat foods containing tryptophan . Tryptophan is a substance which is converted to an amino acid called L-tryptophan, promote sleep. This amino acid also makes the brain produce serotonin which is called the “sleep hormone”.  Using foods that contain more carbohydrates is a better way to increase your tryptophan absorption and it also relaxes the body promoting better sleep.  Turkey is the best known source but other foods high in tryptophan include: chicken, beef, brown rice, fish, nuts, milk, cheese and eggs.

2. Eat carbs in the evening. Carbohydrates are not only good for you if from the right sources, but they can actually help you sleep if they are eating a few hours before bed. You should not eat a filling meal more than two hour before you go to sleep, but eaten two to four hours before bed, a high carb meal will increase the release of serotonin. Good sources of carbohydrates include whole wheat bread, brown rice, cereals, potatoes and whole wheat pastas.

3. Eat dairy products. The best bedtime snack is one that has carbohydrates and calcium. Calcium helps the brain use the tryptophan to manufacture melatonin.  This is one of the reasons why dairy products are such a great food to help you sleep. That glass of warm milk or ice cream will not only be soothing before bed but it will help you sleep through the night.

Along with eating the right kinds of foods, daily exercise and herbal supplements such as BedTime help promote a good nights rest.