Last updated on October 20th, 2022 at 07:43 am
Amino acids are fundamental compounds that are used to create everything from new muscle tissue to the neurotransmitters and enzymes that keep our systems running smoothly. Although the most common use for amino acids is as a form of fitness supplement, these compounds can support many other functions that help us live healthier, more fulfilling lives.
There are many who believe that amino acids can be used as a sleep aid, allowing those with insomnia, chronic pain, and other conditions that interfere with sleep to more easily rest their weary eyes. Of course, there are many claims on the Internet regarding miracle cures for this problem or that ailment, so let’s examine the topic at hand. Do amino acids help you sleep well?
Sleep is essential to our overall health and happiness. It’s also one of the most important things we do each day. So why don’t we take better care of ourselves? Get tips on how to improve your sleep habits.
Do amino acids help you sleep well?
Quick Jump Table
Amino acids can be termed as the building blocks of protein. They are small structural units which combine to form various proteins in the body. There are 20 amino acids which come together and make specific proteins which go into creating hair, nerves, matrix of the bone, cartilage, enzymes, etc. These amino acids can be compared to alphabets. And just like different alphabets combine to form words, different amino acids combine to form hair, cartilage, etc. Of the 20 kinds of amino acids, nine are characterised as essential amino acids.
This means that your body cannot produce these and they must be got through diet. Apart from boosting muscle growth and development, certain amino acids can also help regulate sleep.
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The link between amino acids and good sleep
Sleeping well is important for your overall health and even weight loss. Let’s look at the link between amino acids and sleep.
“Loss of sleep or disturbed sleep is a common problem. Correcting your diet and improving the amino acid content of your meals can be great for ensuring good sleep,” Read the book of Diwekar Don’t Lose Your Mind Lose Your Weight.
Tryptophan is the amino acid which can naturally induce sleep by increasing serotonin and melatonin. Serotonin and melatonin are neurotransmitters which help in calming down the brain and induce sleep. Tryptophan can be found in almost all dairy products. To improve your sleep, you can do the following;
- Drink a glass or a cup of milk (without sugar) as a late-night snack
- Eat a dairy product like paneer for your dinner
Doing this can provide you with tryptophan and improve sleep. When consumed with a whole grain like wheat, jowar, bajra or nachni, it will lead to a restful sleep.
Apart from tryptophan, glycine, glutamine and theanine are other amino acids that can help you sleep well.
Your body can produce glycine on its own, but it can also be got from foods like – fish, egg, legumes, and dairy products. Glycine helps you fall asleep quickly and also promotes sleep quality. It works by increasing serotonin levels, which is a neurotransmitter that is required to produce a sleep hormone called melatonin. It can also improve memory and cognitive function.
Glutamine is an amino acid that can be produced by your body, but it is also conditionally essential, which means your body’s demand for it can go up in certain situations. It can be got from eggs, beets, cabbage, spinach, wheat products, and papaya. Glutamine helps in governing sleep through its stimulating action on GABA (Gamma Amino Butyric Acid), which is a neurotransmitter that signals your body to go into “rest” mode. GABA is also associated with the feeling of calmness, relaxation, peace of mind, and greater quality of sleep.
L-theanine is a type of non-essential amino acid, which means your body can produce it on its own, but it can also be got through certain foods. White tea, green tea, black tea, and oolong tea are considered being the richest food sources of theanine. It exerts positive benefits to the brain and induces relaxation by affection feel-good hormones dopamine and serotonin. It helps promote restful sleep with a relaxed state of mind, it also helps to maintain daytime alertness.
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