The Natural Sleeper by Julie Wright

Author:Julie Wright
Language: eng
Format: epub
Publisher: Tiller Press
Published: 2021-03-02T00:00:00+00:00

Caution: Fasting might not be advisable for you if you are feeling stressed or anxious, because calorie restriction may increase your cortisol levels and worsen your sleep.

TRUSTING YOUR GUT

Expressions of stress, fear, anxiety, excitement, and intuition can be manifested with and through our gut, which is often referred to as our “second brain.” The gut strangely resembles the brain, with its own nervous system and neurotransmitters. The human intestinal microbiome (the collection of microorganisms such as bacteria and fungi) has an incredible role in sending signals throughout the body and the brain. It plays an important role in our sleep–wake cycle and stress levels among many other functions. And many signals are sent from the gut to the brain along the vagus nerve, which runs internally from the abdomen to the base of the brain. Interestingly, this nerve also serves as the off switch helping relaxation and muscle tension release.

What’s more, 90–95 percent of serotonin, the calming and happiness hormone and sleep neurotransmitter, is synthesized in the gut. Friendly bacteria in the digestive tract use the amino acid tryptophan, present in certain foods we eat (see page 111), to produce serotonin. At nighttime, serotonin undergoes two metabolic changes to become melatonin, the hormone that induces and promotes good sleep and generally helps regulate our circadian rhythm. Decreased serotonin levels can lead to anxiety, depression, and increased cravings for carbohydrate foods.

Eating tryptophan-rich foods, especially at dinnertime, is a safe and effective option to boost melatonin and improve your sleep and your mood without unwanted side effects. Our body does not create tryptophan, which is why we have to absorb it from the food we eat. Results will be even more efficient when supplementing tryptophan-rich foods with magnesium, folic acid, zinc, and vitamin B6, or a B-complex.

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