Eat right to sleep tight
Sleep is necessary for the body to repair itself. It helps the body recover from all the work it did while it is awake. Some experts believe that sleep gives our overworked brain cells and connections a time to shut down and repair themselves. Studies have also shown that while the brain may be resting, there are certain stages of sleep when the brain is testing, strengthening and somehow improving its connections. A great opportunity for learning!
Sleep should be a priority for your baby up to the age of 10. She should have at least 10 to 12 hours of quality sleep everyday. Without adequate sleep, your baby may not develop optimally. For the first 6 months, your baby's internal clock that includes patterns of sleeping and waking, activity, rest, hunger and eating is not yet in proper harmony. So it is difficult to put her on a schedule. However by the 4th month, you should be able to establish her sleep patterns as she gets used to the difference between light and dark (of day and night).
One of the ways to a restful night's sleep is to get her brain calmed rather than revved up. Some foods contribute to a restful sleep, whilst others keep one awake. Therefore, what your baby eats before bedtime may affect the quality of her sleep.
The time-honoured practice of a bottle or glass of milk before bedtime is one of the most successful methods to promote sleep. Milk contains the carbohydrate lactose and protein , which is made up of amino acids and one of them is Tryptophan. Tryptophan is the raw material that the brain uses to build the sleep-inducing neurotransmitter (brain chemical) called Serotonin. Carbohydrates stimulate the release of Insulin which helps clear amino acids that compete with Tryptophan from the bloodstream, allowing more Tryptophan to enter the brain. Once Tryptophan enters the brain with the help of vitamin B-6, it is converted to Serotonin. Serotonin is a brain chemical that has a calming effect that creates a feeling of contentment. Serotonin aids sleep also through its conversion by the pineal gland to melatonin, the hormone that governs the working of the sleep/wake cycle.
Sources of Tryptophan
Protein, especially if it is from animal sources, is rich in Tryptophan. The sources below are also called complete protein sources as they contain all the essential amino acids important for growth.
• Breast milk
• Dairy products: milk and cheese
• Fish, meats, poultry and eggs
The following are recommended dinner combinations for infants (from 6 months onwards) as they contain a blend of Carbohydrates and Protein (as a source of Tryptophan). The timing of meals is just as important as what it consists.
• Mashed potato with milk
• Beef liver or fish porridge
• Minced chicken macaroni soup
• Minced meat with tofu and soft rice
• Mashed squash and minced chicken porridge
• Minced chicken and mashed sweet potato
Eating right to achieve a good night's sleep should not only be advocated at night. What your baby eats during the day is just as important since it also has an effect on her growth, intellect, immunity and general well-being. A good meal plan should include a variety of foods and a high quality milk formula. It should also include fruits and vegetables, which contain vitamins and minerals for her overall health.