Are you having trouble sleeping at night?

Are you having trouble sleeping at night? Sleep difficulties could be caused by your diet. Here are 12 foods that are scientifically proven to promote rest and help you get a bit of much-needed shut eye:

1. Chicken
Chicken contains Vitamin B6 which produces tryptophan - an amino acid that encourages secretion of serotonin. Serotonin, the 'happy hormone' is a natural sedative, increasing tiredness, making it easier to get to sleep, and reducing night disturbances.

2. Warm milk
Dairy is another great source of tryptophan(色氨酸), but a glass of warm milk could be advantageous in other ways too. Not just an old wives' tale, warm milk may have psychological benefits, reminding you of your childhood and providing a calming effect.

3. Salmon
Salmon contains Vitamin B12, which scientists have found 'exerts a direct influence on melatonin'  - the hormone that regulates your sleep/wake cycles and helps keep the body clock in check. Melatonin supplementation is often used as a treatment for insomnia.

4. Mushrooms
Mushrooms are full of Vitamin D which affects the diencephalon(間腦) - the region of the brain that controls the sleep/wake cycles. According to researchers, Vitamin D deficiencies are a major cause of sleep disorders.

5. Spinach
Dark leafy greens like spinach are good sources of magnesium. Magnesium has been found to increase total length of sleep because it promotes the production of melatonin in the body, balancing the sleep/wake cycle.

6. Tuna
Tuna contains nicotinamide (niacin) - a Vitamin B3 that has been shown to increase rapid eye movement (REM) sleep and encourages a good night's rest. Other oily and fatty fishes like salmon, mackerel, and sardines are also good choices.

7. Pumpkin seeds
If you suffer from restless leg syndrome - a common cause of night disturbances - you may have an iron deficiency. Increased iron intake, from pumpkin seeds for example, can increase sleep efficiency in restless leg sufferers from 75.7 to 84.0 per cent. 

8. Tonic water
Similarly, quinine has been claimed to reduce legs cramps during the night which can affect sleep. Quinine is found in tonic water, but stick to just a small glass before bed as giant quantities could have some unpleasant side effects such as diarrhoea.

9. Herbals teas
Some ingredients of herbal teas, like valerian and kava, are believed to target GABAa receptors in the body. These receptors transmit data directly to the brain and, as they act as mild sedatives, they instruct the brain to take a little rest.

10. Bananas
Potassium, found in large quantities in bananas, has been seen to quickly relax muscles in animals, and although research on humans is limited, it is expected to have similar results. Relaxing the muscles and unwinding is a good way to encourage sleep.

11. Egg white omelette
Egg whites are chock full of serine - an amino acid that regulates blood sugar and provides mild sedative effects. In studies, ability to get to sleep, and duration of sleep, are better with serine  supplementation than with a placebo.

12. Toast
Carbohydrates like bread are a great source of energy - they cause a rapid rise in blood sugar, followed by a 'crash'. In some instances, such as before bed, this crash can actually be beneficial. Aim to eat about an hour before bed for best results.

References:By Jennifer Watts