three steps to a good night sleep (that are actually four)

3 Steps from good food to a good night sleep (which are actually four steps)

Our brain has this magical natural recipe for a good night sleep, you just have to add the right ingredients! In our food there are some important proteins. One of them is called Tryptophan, and I am going to tell you about it today. Tryptophan is like the Hypnos under the proteins, it acts like the god of sleep. How do we get this sleep god to work?

Here are 3 simple steps to get a good night sleep:

Step #1: from good food to Tryptophan:

The first thing you got to do for a good night sleep is start eating good healthy food, the food that actually flew, walked or swam when it was alive, and vegetables that kissed the ground of mother earth. That is how you get Tryptophan. From good food. Especially rich in Tryptophan are seeds, tuna fish, eggs and bananas.

Step #2: from Tryptophan to Serotonin

Tryptophan is only the first building block of Melatonin, the hormone that gets us to sleep and dream (The Morpheus under the proteins). You need to have enough vitamin B, vitamin C, Zinc, Magnesium and a good gut to build 5 http from Tryptophan. Why a good gut you ask? Well we are on our way to build Serotonin. Yes, the feel-good hormone Serotonin is constructed out of Tryptophan in your gut. So one of the things you need to do is restore your gut when you want have a good Serotonin level.

But even more important: recent research by Nils Paumann, Diego Walther, and colleagues show that serotonin plays a key role in controlling insulin secretion and that its absence leads to diabetes. So Tryptophan which the body turns into Serotonin regulates your blood sugar level and your cravings as well.

Step #3: from Serotonin to Melatonin

In the last step, under the influence of diminishing daylight and your night time rituals your serotonin level gets transformed into melatonin. So make sure you don’t get extra light at night by watching tv too late, or working on your iPad or iPod, create a ritual before you go into a good night sleep, go easy on the melatonin you can buy at your local drugstore cause it sets back your biological clock and that may not be the problem. In fact, most doctors would advice you to stop taking artificial melatonin.

Bonus-step (that makes #4):

But let your final step please be to take up healthy food habits. So let’s first quit sugar! Sugar gives you a high. You feel happy when you eat a lot of sugar. Every time you are on a sugar high the receptor cells for insulin in your body get less sensitive to insulin.

Say what??? Well it is your body’s way to protect your brain. Your brain is your number one organ and too much insulin gives you low blood sugar levels. And if you have a low blood sugar level your brain does not have gas anymore, so the engine drops down. And your brain does not want that to happen!

One of the best ways to get a good night sleep started is with “The 21 Day Sugar Detox” program by best-selling author Dian Sanflippo.

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My name is Susanne van Doorn, I am a Dutch psychologist, blogger and author. I have been working with psychology, dreams and mythology ever since I finished my study in psychology at Tilburg University. I made this independant site to share insights, and recent scientific articles about the brain, dreams, and mythology for use in your personal life.

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