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If you struggle to get to sleep at night but are worried about the side affects of sedatives, you could try some simple adjustments to your diet after all a natural sleep is always better than medicated sleep to make you feel rested for the following day.
MelatoninThis is a hormone associated with sleepiness. Normally, the brain releases this hormone naturally in the evening but as we age our bodies produce less of it causing lack of tiredness or disrupted sleep patterns. Melatonin can be found in oats, sweetcorn, rice and cherries. You could try having a bowl of porridge about 1 hour before you plan to go to bed to allow time for the melatonin to be released into your system. TryptophanTryptophan helps the brain to produce serotonin, a chemical often prescribed to combat depression or stress but which has also been shown to aid relaxation and sleep. Sources of tryptophan: Chicken, tuna, soy foods and whole-grain bread - perhaps a chicken or tuna sandwich for supper would be in order? MagnesiumResearch in America has found that people whose diets are low in magnesium may have more trouble falling asleep and staying asleep than those who get enough magnesium. Cashews, whole grains, milk, green leafy vegetables and other nuts are all good sources of Magnesium Vitamin B12If you suffer from restless legs syndrome (RLS), a condition that can interfere with sleep by causing an irresistible urge to move the legs, then you may need to boost your vitamin B-12 intake. Sources of and B-12: Tuna, chicken and beef If you would like further advice on how to relax and sleep soundly please read our related articles:
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