Healthy Good Sleep
Healthy Good Sleep is one of the key factor not only for athletic performance from recovery stand point of view but also for immunity, mental health, sustainable healthy life and beauty as well.
From Nutrition and Exercises point of view, to maintain your health and athletic performance, sufficient good sleep is very important. Some food contains an amino acid called tryptophan which is very related to sleep wake cycle.
Many of you probably have heard about melatonin, one of hormone which helps your sleep and wake cycle, is secreted in pineal gland, from serotonin which biochemically derived from tryptophan. Serotonin in central nervous system has various functions, includes regulation of mood, appetite, memory, learning, and also sleep by transformed to melatonin.
In numerous studies show that exercise increase both serotonin production and release. In particular, aerobic exercises, like running and biking, are the most likely to boost serotonin. Also, exposure to sunlight increase serotonin as well. (too much exposure under sunlight may harmful, could cause skin cancer, though...)
Tryptophan food source example, egg white (10mg/g), spirulina (9.3mg/g), sesame seed (3.7mg/g), cheese (3.2mg/g), sunflower seeds (3.0mg/g), turkey (2.4mg/g), chicken (2.4mg/g), oats (2.3mg/g), beef (2.3mg/g), salmon (2.2mg/g), egg (1.7mg/g), poultry, chickpeas (1.9mg/g), milk (0.8mg/g), bananas (0.1mg/g), chocolate (13.3ug/g), peanuts, almond, rice, quinoa, potatoes, dried dates, yogurt etc Minimum daily intake for tryptophan is 4mg per kg (or 2.2lbs) body weight.
Some of the Essential Oils would help for relaxation and calming your mind. It would help for good for sleep.
Still not enough good sleep ? Some imbalance or dysfunction of your body may disturb a part or some parts of the sleep wake cycle, which could caused by stress or mental issues. AZSP Energy Healing and/or Craniosacral Therapy may help stress relief and blanching your body, may help your good sleep as well.
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